Simple Stovetop Seared Salmon

If just thinking about cooking fish makes you nervous, try this easy way to cook perfect salmon fillets that are restaurant worthy.  You can do it.  It’s more of a technique than a recipe. Once you learn, you will never fear cooking salmon again.  I bet that simple stovetop seared salmon will become part of your regular dinner plan rotation.

With the right tools, you can sear and serve salmon to the applause of your family.  Packed with protein, omega-3 oils, and vitamin-D, salmon is a nutritious choice that supports healthy hearts. Using a non-stick pan ensures your fish will turn easily. A tiny bit of oil helps too.

Tools

• Too cook salmon, use a non-stick pan to insure it does not stick.
• To turn fish, try a thin, flexible, metal or silicone spatula. It is a handy and inexpensive tool to add to your collection. You can find them on Amazon. 
• To skin salmon, a thin, sharp fillet knife is another necessary tool. The sharp, flexible blade makes it easy.

Tips for Buying Salmon

For the best taste, buy fresh, not frozen salmon and plan to cook it within a day of purchase.  Ask for ice to keep fish really cold for transporting home.  Plan for 6 ounces per person.

For more information on purchasing seafood, check out the Seafood Watch website. They list wild Alaskan salmon as their “best choice”.  Print the pocket guide to shop with or download the app for your smartphone.

Prepping Salmon

Start by skinning salmon (or have the fish market do this for you). If the piece is large, cut it into portions first to make it easier. See this post for photos on how to remove the skin, step-by-step.

After skin is removed, trim any purple bloodline on the skinned side. This darker area can taste strong, which is why many people think they don’t like salmon.

You can cook it skin-on if preferred. Next, remove the pin bones with small pliers.

Keep Salmon Fresh

With all that we spend on groceries it is critical to keep your food fresher longer. The key factor is refrigeration and the equipment you choose. My choice through two kitchen remodels has been Sub-Zero.

We chose Sub-Zero because of their dual refrigeration technology as well as their gorgeous built-in style. Sub-Zero dual refrigeration means there are separate systems for the refrigerator and freezer. Frozen foods need cold dry air and refrigerated foods need cool humid air. For more information, be sure to visit the Sub-Zero website  as well as their Facebook page.

How to Sear Salmon

Season the top side with salt, pepper and granulated garlic or your favorite spice rub. Heat 1 teaspoon of oil in a non-stick pan over medium heat until hot (but not smoking). Place the salmon seasoned side down in the pan and sear until a crust forms. Don’t mess with it. Leave it alone while the crust is building.

Salmon can be seared to the golden crust stage or take it darker, almost like blackened salmon. It’s up to you. The longer it sears, the faster it will be done after turning.

After searing, turn the salmon and cover with a lid. Turn heat to low and allow the salmon to cook another few minutes until it is done. Timing will depend on the thickness of your fillets. It doesn’t take long. If you have a digital thermometer, cook to 135° – 145°. Don’t overcook it.

How to Serve Salmon

You can top these delicious and healthy salmon fillets with just about anything from a simple squeeze of lemon to fresh pineapple mango salsa or tomatillo salsa verde to a dollop of classic basil pesto or a nectarine and tomato chutney. So many tasty options!

Sponsored by Sub Zero Wolf

📖 Recipe

Simple Stovetop Seared Salmon

Sally Cameron

Searing salmon fillets takes just minutes, making this an easy and healthy weeknight dinner. By varying spices and sauces it’s also infinitely versatile.  Fresh, wild king salmon is the best choice when it is available. Have the fish counter skin it for you to save time or do it yourself with a sharp filet knife. Good options for a sauce or topping are basil pesto or a fresh fruit salsa.

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Prep Time 6 mins

Cook Time 10 mins

Total Time 16 mins

Course Dinner, fish, Main Course

Cuisine American

Servings 4

Calories 252 kcal

Equipment

• ▢
  Non-stick pan

Ingredients

  

1x2x3x

• ▢ 1 ½ pounds salmon fillet, skinned cut into 4 even portions
• ▢ ½ teaspoon sea salt
• ▢ ½ teaspoon ground black pepper
• ▢ ½ teaspoon granulated garlic not garlic salt
• ▢ 1 teaspoon olive or coconut oil

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

If the salmon has skin, learn how to skin salmon be reading this post. Optionally, trim any dark purple area on the skinned side. This is the blood line of the salmon and can have a strong taste. 

Nutrition

Calories: 252kcalCarbohydrates: 1gProtein: 34gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 4gCholesterol: 94mgSodium: 366mgPotassium: 841mgFiber: 1gSugar: 1gVitamin A: 69IUVitamin C: 1mgCalcium: 22mgIron: 1mg

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