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How to Pan Sear Salmon Perfectly in 10 Min

Chef Cindy Mooney , On March 20, 2023


This pan-seared salmon is quick, easy, and delicious, making it a perfect weeknight meal. Removing the skin of the fish makes this quick and easy pan seared salmon recipe light and easier to digest while giving it a more uniform flavor profile. The lemon wedges add a bright and fresh flavor to the dish. Serve with your favorite sides, such as over a mixed greens salad or with a side of steamed brown rice, for a complete and satisfying salmon meal.

Pan Seared Salmon Ingredients

  • 2 salmon loin* fillets, skin off (6-8 oz each)

  • 1 tbsp olive oil

  • Rosemary

  • Parsley

  • Salt and pepper to taste

  • Lemon wedges, for serving

Salmon Fillet Video

You can use salmon loins from the grocery store, but for maximum freshness you can fillet a whole fish salmon and cut your own salmon steaks.

Pan Seared Salmon Cooking Instructions

  1. Heat the olive oil in a cast-iron or thick skillet over medium-high heat. Cast iron skillets are ideal for a 10 minute pan seared salmon recipe since they retain and distribute heat much better.

  2. Season the salmon fillets with salt and pepper on both sides. Then sprinkle some rosemary and parsley over the top of the salmon loin.

  3. Once the oil is hot, place the salmon fillets in the skillet

  4. Cook the salmon for 4-5 minutes on the skin side, until crispy and golden brown.

  5. Use a spatula to gently flip the salmon fillets over and cook for an additional 2-3 minutes on the other side, or until the salmon is cooked to an internal temperature of 145 °F.

  6. Remove the salmon from the skillet and serve with lemon wedges.

Pan Seared Salmon Flavor and Nutrition Profile

*Salmon loin is the part of the salmon above the belly and in the fillet (not the tail). This part stays moist and does not dry out as much as the tail of the fish. The salmon tail tends to be more dry and can be used when it is glazed in a teriyaki sauce or other kind of sauce.

This pan seared salmon recipe uses Atlantic salmon loin with savory herbs so it has a mild, delicate flavor that is not too fishy or overpowering, which makes it a versatile ingredient for different sides. If you opt for using Pacific salmon, it will have a slightly richer, meaty flavor.

In addition to the rich flavor salmon is rich in omega-3 fatty acids, which give it anti inflammatory properties, great for heart health and for people performing physical activity. It is like insurance for your body in addition to being delicious.

3oz of cooked Atlantic salmon contain ~118 calories and ~19g of protein, 0 g of carbs and ~4 g of fat.

Salmon is appropriate for many diet types including the Atkins diet, paleo diet, ketogenic diet, bodybuilding diet, weight loss diet, h eart healthy diet due to its nutritional value.

Types of Wild Salmon in the Pacific Ocean

Pacific Wild Salmon Types

Wild Salmon Types in the Pacific.

North American Pacific salmon is harvested from Alaska to California. Most salmon fisheries are certified sustainable, and harvested from clean and pure resources.

King Salmon or Chinook has rich red meat. These big fish can exceed 100 pounds range across salt water and fresh water like the Yukon River in Alaska or the Sacramento River in central California. King salmon have the highest oil content of all five species of wild salmon. They are often smoked because the flesh retains its moist characteristic.

Sockeye Salmon or Red Salmon comes from Alaska, which produces 75% of the world supply. It comes from rivers like the Kodiak, Chignik, Copper in Alaska, British Columbia and parts of Washington. It has bright red meat and high oil content which makes them an exceptional tasting salmon. They have the highest concentration of mega-3s than any other fish.

A 7-ounce sockeye fillet has 4 grams of heart-healthy fatty acid.

They are available fresh four months of the year in the summer time.

Coho Salmon are on average 12 pounds making them one of the larger fish. They are a perfect choice for grilling with their orange-red flesh, firm texture and delicate flavor.

Keta Salmon runs for a longer period of time than any other wild salmon. They have a mild flavor, firm pink flesh, and low oil content, lower cooking temperatures are recommended, making them a very good option for smoking.

Pink Salmon is very abundant and the smallest in size of the five specifies of Pacific salmon, averaging on average at just 3 pounds a piece. An economical choice Pinks are great for roasting or grilling and are commonly available in cans and pouches. With less oil than other Salmons Pinks have a delicate flavor and light, rosy pink-colored flesh with a tender texture similar to trout.

Chef Cindy Mooney

With a personal mission to spread the good name of nutrition through mouthwatering recipes, Chef Cindy's philosophy around nutrition is deeply rooted in food as medicine. In the kitchen, she offers a conscious, restorative, and functional approach to cooking; an approach she has cultivated during her years working in farm-to-table restaurants.