Pan Seared Salmon
Pan fried salmon gives you a perfectly crisp exterior with a tender and flaky interior that melts in your mouth and cuts with a fork like butter.
Servings: 4 servings
Calories: 363cal
Equipment
Ingredients
- 1 1/2 pounds center cut salmon cut into 4 filets
- 1/4 cup olive oil divided
- 1/2 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 Tablespoon minced garlic
Instructions
- Combine salt, pepper, minced garlic, and 1 teaspoon of the olive oil.
- Rub paste all over salmon filets.
- Heat skillet over medium-high heat with remaining olive oil. Heat oil to shimmering but not smoking.
- Place filets into skillet flesh side down and cook for 3-4 minutes.
- Turn filets over, skin side down, and cook another 3-4 minutes or until flesh turns an opaque pink.
- Remove from skillet and serve.
Notes
- Fish should be at room temperature to ensure even cooking.
- Skillet should be hot to provide a nice “crust”. You can turn the heat down a little if you like, just watch for doneness in the color.
- If you would like to incorporate an herb such as dill or rosemary, add 1/2 tablespoon of fresh herbs to the rub mixture.
- Salmon is considered cooked when it reaches 145F on an instant-read thermometer that’s been inserted into the thickest part of the filet.
Nutrition
Serving: 1serving (1 filet) | Calories: 363cal | Carbohydrates: 0.5g | Protein: 34g | Fat: 24g | Saturated Fat: 4g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 13g | Cholesterol: 94mg | Sodium: 366mg | Potassium: 841mg | Fiber: 0.1g | Sugar: 0.01g | Vitamin A: 69IU | Vitamin C: 0.3mg | Calcium: 24mg | Iron: 1mg