If cooking fish makes you nervous, you're not alone-but this simple stovetop salmon will change that. This foolproof pan-searing method gives you restaurant-quality salmon in minutes, with a golden crust and tender, juicy center. It's more of a technique than a recipe-and once you've mastered it, you'll never hesitate to cook salmon again. It's quick, reliable, and works beautifully with other fish too. Dinner rotation, meet your newest weeknight staple.
With the right tools and a few simple tips, you can pan-sear salmon like a pro-no stress, no sticking. Salmon is naturally rich in protein, heart-healthy omega-3s, and vitamin D, making it a smart, nutritious choice for weeknight meals. A good non-stick skillet and a small amount of oil are all you need to cook it beautifully and serve it with confidence.
Jump to:
Why You'll Love This Recipe
- Foolproof technique - Pan-searing as a method is so easy for perfectly cooked salmon every time.
- Quick & easy - Ready in under 15 minutes with just a few simple ingredients.
- Healthy & satisfying - High in protein, omega-3s, and vitamin D for a nourishing dinner.
- Minimal cleanup - Just one nonstick pan and a spatula-no oven, no fuss.
Follow these easy directions for how to skin salmon at home.
Recipe Ingredients
- Salmon - I prefer king salmon filets. Fresh wild is best but availability is limited so look for a good quality farmed. You can find wild king salmon frozen if you like frozen salmon.
See the recipe card for measurements, salt, and pepper.
Chef's tip on buying salmon: Wild king salmon is the best of the best, but it's getting harder and more expensive to find. For more information on purchasing seafood, check out the Seafood Watch website. Check out their Sustainable Salmon Guide.
Recipe Instructions
Prep Salmon
If your fillets still have the skin on, you can remove the skin yourself or ask your fishmonger to do it for you. For large pieces, cut them into individual portions before cooking-it makes handling and even cooking much easier.
Don't forget to check for pin bones. Run your fingers over the surface of the fillet and use kitchen tweezers or needle-nose pliers to pull them out. (Pro tip: I actually use fly fishing pliers-they work beautifully!)
If you're sensitive to stronger fish flavor, trim away the dark bloodline along the center. That section can taste a bit strong and is often why some people think they don't like salmon.
How to Pan Sear Salmon
Start by seasoning the top side of the salmon (the presentation side) with salt, pepper, or your favorite spice rub.
Heat about 1 teaspoon of oil in a nonstick skillet over medium heat until the oil shimmers-hot, but not smoking. Carefully place the salmon seasoned side down in the pan and let it sear undisturbed. That crust won't form if you keep moving it around-let it do its thing.
You can sear it until golden or go darker for a blackened effect. The longer it sears, the quicker it will finish after flipping.
Chef's Note: If you're using a spice rub, lower the heat slightly so the spices don't burn. Watch closely-it can go from perfect to scorched fast.
Once the crust forms, gently flip the salmon. Turn the heat to low and cover the pan with a lid. Let it finish cooking until it reaches an internal temperature of 135-145°F, depending on how well-done you like it. Thinner fillets will cook in just a few minutes.
How to Keep Salmon Fresh
With the rising cost of groceries, keeping food fresher for longer isn't just a perk-it's essential. That's why the refrigeration system you choose matters. Across three homes, I've consistently chosen Sub-Zero, and I've been happy with them every time (and their terrific customer service).
Sub-Zero's dual refrigeration technology is what sets them apart. Their refrigerators and freezers operate on separate systems, creating the ideal conditions for both. Frozen foods stay preserved in cold, dry air, while refrigerated ingredients benefit from cool, humid air-exactly what they need to stay fresh. Food is an investment, and so is your refrigeration.
Beyond performance, the built-in design is sleek and timeless. For more information, visit the Sub-Zero website or check out their Facebook page.
How to Serve Salmon
These quick-seared salmon fillets are a blank canvas for flavor. Serve them simply with a squeeze of lemon, or dress them up with bold toppings like:
- Fresh pineapple mango salsa for a tropical twist
- Tomatillo salsa verde for tangy, smoky brightness
- A dollop of basil pesto for herbaceous richness
- This smoky creamy harissa aioli (which takes 2 minutes).
So many delicious ways to make this your own-just switch up the topping and it's a whole new meal. Add rice and a salad, and you are set for one terrific meal!
Recipe FAQs
Look for skinless fillets of Atlantic, King (Chinook), or Sockeye salmon. Thicker cuts are easier to cook evenly. If using wild salmon, keep a close eye-it tends to cook faster due to lower fat content
I prefer to, but you don't have to. You can sear the salmon presentation side down first, then flip it and finish cooking skin-side down. Once it's done, the skin will peel off easily. That said, removing the skin before cooking lets you season the fish more evenly and trim away the darker bloodline if you prefer a milder flavor.
Definitely. This pan-searing method works well with other firm fish fillets like halibut, steelhead, or Arctic char. Adjust cook time based on thickness. And with lighter fish, I pour in a little white wine or lemon water then put the lid on so it steam finishes the fish moist.
Use a quality nonstick skillet and don't rush the sear. Let the crust form naturally before flipping. If it's sticking, it's not ready to turn yet. A bit of neutral oil helps, too. Watch the heat if you need to turn it down so it doesn't burn.
Use a digital thermometer to check the thickest part-135-140°F is ideal for a moist, just-done center. 145°F is fully done. The flesh should flake easily with a fork but still look slightly translucent in the center.
More Salmon Recipes
Try these other delicious salmon recipes and check out the seafood recipe index page for more recipe ideas.
Did You Make This Recipe?
If you make this stovetop salmon, please add your comment. I enjoy hearing from you. If you loved it, please give it a 5-star rating! They really help other readers.
Sponsored by Sub Zero Wolf
📖 Recipe
Simple Stovetop Salmon
Equipment
- Non-stick pan
Ingredients
- 1 ½ pounds salmon fillet, skinned cut into 4 even portions
- ½ teaspoon sea salt
- ½ teaspoon ground black pepper
- 1 teaspoon olive oil, avocado oil, or a clean neutral oil not vegetable oil, see below
Instructions
- Season top side of skinned salmon with sea salt, ground black pepper and granulated garlic.
- In a medium size non-stick pan heat oil over medium heat and add the salmon seasoned side down into the pan. Allow salmon to sear until a browned crust is formed. You can go for a light golden crust or almost to blackened.
- Turn the salmon over, cover with a lid and turn heat down to low. Salmon fillets will finish cooking in a couple of minutes. Timing will depend on the thickness of your fillets and how long you seared them. Cook to 135° - 145°. Serve alone or with a sauce of your choice.
Notes
Nutrition
Would you like to save this recipe?
Never lose a recipe! We'll email this post to you, so you can come back to it later.
Leah Shumack says
I really need some containers that I can use to premake meals. I think most of my problem is because I go to the fridge and don't see anything so I just order out. More containers give me the ability to save more food and create ahead of time!
Janice Cooper says
https://twitter.com/disneyfan40/status/455490414728855553