Published: by Shadi HasanzadeNemati · This post may contain affiliate links .
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Everything you need to know about pan seared salmon. From what salmon to use to a fool proof tutorial on how to sear salmon fillet. Watch the step-by-step video tutorial to learn how to make the best salmon that's crispy on the outside and juicy on the inside.
It's advised to have seafood dishes twice a week and luckily, salmon is one of those ingredients that I never get tired of. You can make salmon recipes in many different ways. From baked dijon salmon and crispy orange glazed salmon to salmon in foil and grilled salmon fillets, there are so many ways to cook this delicious fish that's packed with omega-3 and other nutrients.
Table Of Contents:
- Wild caught salmon vs farm raised salmon
- The marinade
- How to pan sear salmon
- Variations
- Pan sear vs bake
- Frequently asked questions
- Serving suggestions
- What to do with the leftovers
- More seafood recipes
- Step-by-Step Recipe
Wild caught salmon vs farm raised salmon
To answer this question, first let's take a look at the definitions:
Wild caught salmon is caught in natural environments like river and ocean and farm raised salmon is raised in farms and fed with fish feed. Wild salmon is much more expensive than farm raised and is harder to find in the supermarkets. According to healthline, farmed salmon has more fat and wild salmon is richer in minerals. It's also leaner because the fish has more space to move compared to farmed salmon.
So which one is better? Both types of salmon have pros and cons. Not everyone is a fan of how wild salmon tastes and it's usually harder to find. Farmed salmon is way more affordable and it's easier to cook but it also has higher fat content. In conclusion, it's best to buy what suits your budget and preference. Always check with your store's fish department to make sure the salmon is fresh.
The marinade
Salmon has such rich flavor of its own. To make this Mediterranean style pan seared salmon, I marinated the fillets in a combination of these ingredients:
- Garlic: I love using real garlic in my recipes, the flavor is much better than jarred minced garlic. However, you can also use garlic powder.
- Olive oil: Cooking with olive oil is always great. If you like to use other kinds of oil, I suggest using avocado oil or vegetable oil.
- Lemon: freshly squeezed lemon juice adds so much brightness to the flavor. If you don't have fresh lemon on hand, use all natural lemon juice.
- Spices: A combination of oregano, paprika, salt and pepper is perfect for this recipe. I don't add other spices because I want the flavor of salmon to shine.
How to pan sear salmon
- Heat olive oil in a pan over medium heat.
- Brush the salmon fillets with a bit of olive oil and season with spices.If you'd like to marinate the salmon before cooking, you can refrigerate the fish at this stage for maximum 30 minutes.
- Once the oil is hot, place the salmonskin side downin the pan.
- Cook untouched for about 4 minutes on one side and then flip the fish.
- Sear for another 5 minutes until the salmon is cooked completely.
- Serve seared salmon with your favorite side dish.In this case I sautéed some spinach and tomatoes.
Pro tip: Pan seared salmon is crispy on the outside and flaky on the inside. It's important to flip the salmon and let both sides get very crispy. Follow this tutorial and you will have perfect crispy salmon every time.
Variations
You can make pan seared salmon with different flavors and sides, here are a few ideas:
- Spicy: Add ¼ teaspoon cayenne pepper or ½ tablespoon harissa paste to your spice combination.
- Garlic butter: Leave out the spice mix and only use garlic and lemon juice. A minute before the searing is done, drop 2 tablespoons unsalted butter into the pan and once melted, pour over the salmon fillets.
- Other vegetables: Instead of spinach and tomatoes, sauté onions, zucchini and mushrooms.
Pan sear vs bake
Both methods word great for salmon and they are both pretty easy to do. Baked salmon requires less hands on time but more time in the oven. Pan seared salmon is crispier and cooks in a shorter time. If you're looking for baked salmon recipes, try our baked salmon fillet with lemon or oven baked salmon with olives and capers.
Frequently asked questions
How long to pan sear salmon?
Depending on the size and thickness of the fish, it would take anywhere from 4 to 6 minutes to sear salmon on each side. It's important not to overcook the salmon otherwise it will be dry inside.
How to know if salmon is cooked?
There are a couple of ways to see if salmon is cooked properly:
The salmon turns from pink to opaque.
The internal temperature would be at 140ºF when an instant thermometer is inserted in the middle.
That being said, make sure not to overcook the salmon. It keeps cooking for a few more minutes when it's off the heat, so keep that in mind when you're cooking fish.
What kind of pan should I use?
It's best to use a nonstick pan when it comes to searing a tender fish such as salmon. You don't want the skin or flesh to stick to the pan.
Skin on or skin off?
Keep theskin onat all times unless you're poaching the salmon. Cooking salmon with the skin on will prevent it from being overcooked. It also keeps the shape of the salmon fillet while being seared.
Serving suggestions
You can serve salmon with many different sides. We served it with some sauteed onions and spinach with juicy burst tomatoes. You can also serve it with salads such as Mediterranean potato salad, Cucumber tomato avocado salad, Mediterranean green bean salad or simply some batata harra (Lebanese spicy potatoes), brown rice or Greek potatoes.
What to do with the leftovers
You can store the leftover salmon in an airtight container and refrigerate for up to 2 days. My suggestion is to always try to serve salmon fresh and finish it in one sitting. However, you can also turn your leftovers to Greek salmon salad or salmon patties using a few vegetables and spices.
More seafood recipes
- Simple Roasted Branzino Recipe
- Fried Calamari Recipe (Light And Crispy!)
- Salmon Burgers Recipe (Mediterranean Style!)
- Grilled Tilapia In Foil
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Step-by-Step Recipe
Pan Seared Salmon Recipe
Shadi HasanzadeNemati
Everything you need to know about pan seared salmon. From what salmon to get to a fool proof how-to. Watch the step-by-step video tutorial to learn how to make the best pan seared salmon that's crispy on the outside and juicy on the inside.
4.79 from 52 votes
Print Recipe Pin Recipe
Prep Time 10 minutes mins
Cook Time 10 minutes mins
Marinade 15 minutes mins
Total Time 35 minutes mins
Course Main Course
Cuisine Mediterranean
Ingredients
- 2 Salmon fillets
- 1 ½ tablespoon olive oil divided
- 4 cloves garlic minced
- 1 tsp dried oregano
- ½ tsp paprika
- ¼ teaspoon black pepper
- ½ tsp salt
- 1 lemon juice of
Sauteed tomatoes and spinach
- 1 tablespoon olive oil
- 1 yellow onion sliced
- 2 cup cherry tomatoes
- 2 cups baby spinach
- ½ teaspoon salt
- ¼ teaspoon black pepper
Instructions
Place the salmon fillets on a plate. Rub ½ tablespoon olive oil on the fillets.
Top salmon fillets with oregano, paprika, black pepper, salt, garlic and lemon juice. Let it sit for 15 minutes.
Heat one tablespoon olive oil in a non stick pan over medium heat.
Once the oil is hot, place the salmon fillets skin side down in the pan. Sear untouched for about 4 minutes until the skin side starts looking opaque.
Flip and sear the other side until cooked.
Sauteed tomatoes and spinach
Heat olive oil in a pan over medium heat.
Saute sliced onion until translucent.
Add in the tomatoes and cook so they start bursting.
Add in the spinach and cook until it's wilted. Season with salt and pepper.
Video
Notes
- Store the leftover cooked salmon in an airtight container and refrigerate for up to 2 days.
- Depending on the thickness of the salmon fillets, it takes between 4 to 6 minutes to cook. Keep a close eye to make sure not to overcook the salmon.
Nutrition
Calories: 482kcalCarbohydrates: 21gProtein: 38gFat: 29gSaturated Fat: 4gCholesterol: 94mgSodium: 1283mgPotassium: 1535mgFiber: 5gSugar: 8gVitamin A: 3889IUVitamin C: 77mgCalcium: 124mgIron: 4mg
Did you make this recipe? Let us know how it was by leaving a comment and a 5-star review!
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Reader Interactions
Comments
sharon Schuren
I absolutely loved this recipe. I did add some cubed sweet potatoes which added more color and did not take away from the flavorReply
Tara
Wonderful flavor and texture on this salmon! Very easy guide to follow. Thanks!Reply
Beth
My Doctor just told me I had to eat more fish and I will begin with this recipe! I love that this is fast and so flavorful!Reply
Maggie
We love salmon and our house. I'm always looking for new ways to make it. This one was a huge hit. The hubby is already asking to make it again.
Reply
Charles
Thanks for your pan seared salmon recipe! I’m looking forward to your middle eastern recipes! Thanks for sharing!Reply
Jess
Love a good fool proof recipe!Reply
Rhonda
Yummy & so easy! Great weeknight meal!Reply
Macie
This is the most succulent and delicious salmon I have ever cooked! Great recipe!Reply
Aimee
Our whole family loved this for dinner last night! Thanks!!Reply
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