How do you cook salmon in a pan

Coat salmon fillets with olive oil; place skin-side down in the preheated skillet and increase heat to high. Sprinkle with capers, salt, and pepper; cook for 3 minutes on one side. Turn salmon fillets over; continue to cook until salmon flakes easily with a fork, about 5 minutes.

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Nutrition Facts (per serving)

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Nutrition FactsServings Per Recipe 4Calories 371% Daily Value *Total Fat 25g32%Saturated Fat 5g23%Cholesterol 99mg33%Sodium 300mg13%Total Carbohydrate 2g1%Dietary Fiber 1g3%Protein 34gVitamin C 17mg86%Calcium 31mg2%Iron 1mg4%Potassium 630mg13%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

Pan Seared Salmon used to scare the pants off of me. Surely only a restaurant with its special equipment and professional staff could pull off that crispy outside and flaky inside I adored.

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Hence my surprise when an old roommate (who in our past life could barely microwave her way out of a popcorn bag) invited me over for dinner and served pan fried salmon.

I lifted my fork, steadied my face to disguise any negative reaction, took a bite, and oh my goodness what is this delicious fish?

As with many dishes that intimated me in the past—namely anything stuffed (Stuffed Salmon, Stuffed Chicken Breast, Stuffed Pork Tenderloin, Stuffed Pork Chops), grilled (Grilled Salmon in Foil), or involving proteins I *thought* were fancy (Red Wine Braised Short Ribs)—pan seared salmon is shockingly straightforward to make and the results are superb.

My friend (who to her credit had clearly upped her kitchen game since we lived together) walked me through how to sear salmon, and it’s been one of my favorite quick and easy meals to cook for weeknight dinner—and to impress guests of my own.

• Pan searing helps lock in the moisture and prevent drying out, as Pan Fried Chicken Breast can certainly attest.
• With a few easy pointers, all of which I have included for you below, you will wow with this pan seared salmon recipe!

How to Make The Best Pan Seared Salmon

Making pan fried salmon that you can proudly declare better than a restaurant comes down to a few rules.

Use the Right Equipment

• The best pan for salmon is one with a heavy bottom that you can heat to a high temperature and that conducts heat evenly. I have the best luck with stainless steel (this pan is the holy grail) and cast iron. A non-stick pan can work too, but it’s not my favorite for searing or pan frying, as it doesn’t get the surface of the fish *as* crisp.
• GET A FISH SPATULA. This long, flexible spatula is the one I use more than any other, and it is useful for so much more than fish. From turning Roasted Vegetables, to flipping eggs and pancakes, to getting that perfect flip on your fillet, a fish spatula with its wide surface area is indispensable.

Use Salmon WITH the Skin On

• Keeping the skin on salmon makes it easier to flip, as the salmon is less likely to fall apart.
• The skin insulates the salmon and makes it more difficult to overcook (a tip I also recommend for Broiled Salmon).
• You can eat salmon skin. It’s not my thing, but if you are a fan of crispy salmon skin, or just want the nutritional benefits (which are similar to the flesh of the salmon), you do you.

Let the Salmon Come to Room Temperature

• This rule applies to just about any seared protein. Letting the salmon fillets come to room temperature ensures that the insides finish cooking at the same time the outside is crisp so that you do not overcook the fish waiting for its center to come to temperature.
• A minimum of 10 minutes before you’d like to cook the salmon, remove it from the refrigerator.

Pat It Dry

• Water is the enemy of well-seared salmon. Be sure to pat the fillets dry with paper towels before adding them to the pan.

Season the Fish Immediately Before Cooking

• Salt will draw moisture out of the fish. To help it stay dry (and thus more easily crisp), wait to season it until just before you add it to the pan.

TIP!

This Salmon Seasoning combination is my favorite for seared salmon!

Wait to Add the Salmon Until the Pan is HOT

• If you add the salmon when the pan is too cool, you won’t achieve a good sear.
• We are going for medium-high heat. Depending upon your stove, it can take several minutes for your pan to heat up.
• You know your pan is ready for searing when a drop of water dances and sizzles on the surface.
• Be sure to give the oil time to heat up too. (To cook salmon in the most healthy way without any oil, try Poached Salmon.)

TIP!

Lower the salmon down into the pan AWAY from you. This will keep the oil from splattering on you.

Sear the Flesh Side First

• Which side of salmon to sear first is a topic of debate. Lovers of crispy, golden crust swear the salmon skin-side should be seared first. When cooked this way, the salmon is served with the crispy skin on top.
• Personally, I prefer to sear the flesh side of the salmon first and serve the salmon with the skin on the bottom. It makes the fillet deliciously crisp on top and gives the salmon a beautiful presentation. It’s easy to remove the salmon from the skin as you take bites.

Add a Bit of Butter

• Just 1 tablespoon gives the salmon unmistakable richness that’s reminiscent of a restaurant. It’s worth it!

Don’t Touch!

• For the best sear, do not disturb the salmon while it cooks on each side. It’s tempting to peek, but you won’t get that crispy exterior.
• When the salmon is done cooking, it will release easily from the pan. If it’s sticking, chances are it needs another minute or so.

The Ingredients

• Salmon. Rich in omega-3s, lean protein, and vitamins, salmon is a delicious and highly nutritious fish. It’s beloved in our kitchen for its mild flavor and versatility.

A Note on Serving Size

This pan-seared salmon filet is easy to make for two or four.

If you’d like to serve a larger crowd, I recommend cooking a full side of salmon. Try this Baked Salmon in Foil for an easy technique.

• Salt + Pepper. A seared fish necessity.
• Butter + Oil. Butter makes everything better, and the oil is key for helping create the crispy exterior. Make sure to use an oil with a high smoke-point like canola, grapeseed, or avocado oil. Olive oil has a relatively low smoke-point.
• Lemon. A finishing squeeze of fresh lemon juice adds freshness and brightness.

The Directions

1. Let the salmon come to room temperature. Pat dry the fillets.

1. Melt the butter and oil in a skillet.

1. Season the flesh side of the salmon fillets, then lay them skin-side up in the skillet. Sprinkle a little salt on the skin side.

1. Pan-fry salmon over medium-high heat for 5 to 6 minutes.

1. Flip the salmon. Cook for 2 to 4 more minutes over medium heat. See Baked Salmon Temperature Guide for everything you need to know about internal temperature.

1. Let rest, then finish with a squeeze of lemon juice. ENJOY!

Wine Pairing

Pair this pan seared salmon with Chardonnay, Pinot Gris, Rosé, or Pinot Noir.

Storage Tips

• To Store. Refrigerate salmon in an airtight container for up to 2 days.
• To Reheat. Very gently rewarm leftovers in a skillet over medium-low heat. Personally, I prefer to serve the salmon slightly chilled or at room temperature over a salad or on toast, rather than reheat it.

Leftover Ideas

Flake leftover salmon into scrambled eggs for a protein-packed breakfast (it would be scrumptious on this Scrambled Egg Toast with Roasted Asparagus) or gussy up a slice of avocado toast.

What to Serve with Pan Seared Salmon

• Rice. Pan seared salmon and brown rice is a delicious combo! Try this Turmeric Rice or Lemon Rice.
• Pasta. This salmon and Garlic Pasta or Pasta al Limone would make a tasty meal.
• Vegetables. Pair pan seared salmon with a side of Grilled Broccoli, Roasted Asparagus, or Smashed Brussels Sprouts for a stellar healthy dinner.
• Salad. Italian Farro Salad or Caesar Shaved Brussels Sprouts Salad with Crispy Chickpea Croutons would make a light and healthy side for pan seared salmon.
• Potatoes. While meat-and-potatoes might be the adage, salmon and potatoes is a super satisfying meal. Try Crockpot Mashed Potatoes, Scalloped Potatoes, or Oven Roasted Potatoes.

Recommended Tools to Make this Recipe

• Cast Iron Skillet. This skillet will help you achieve the ideal sear.
• Fish Spatula. Perfect for flipping the salmon fillets.
• Instant Read Thermometer. The easiest way to check your salmon for doneness.

The Best Cast Iron Skillet

Cast iron skillets are wonderful for recipes that require high heat. They can also transfer seamlessly from stovetop to oven.

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Let’s all make pan seared salmon for dinner tonight!

It’s easy and has the power to improve any evening. Promise!

Frequently Asked Questions

How Can I Make Dairy-Free Pan Seared Salmon?

If you need to make this pan seared salmon recipe without dairy, you can omit the butter. Use an additional tablespoon of oil instead.

What Sauce Can I Use on this Pan Seared Salmon?

While these pan seared salmon fillets are delicious on their own, you can add a sauce or salsa for extra flavor. Try a garlic butter sauce, the avocado salsa from this Whole30 Salmon, or the teriyaki sauce from this Teriyaki Chicken Stir Fry.

Can I Use a Different Type of Fish in this Recipe?

Good substitutes for salmon are another firm, meaty fish, such as halibut, cod, or hake. Note that you may need to adjust the cooking times.

(If you’re hoping to make a cod recipe, don’t miss my Grilled Cod, Pan Fried Cod, Baked Cod, or Fish En Papillote.)

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Pan Seared Salmon

5 from 23 votes

How to make easy, perfect pan seared salmon at home, just like restaurant-style pan fried salmon. Crispy outside, tender and flaky inside.

Prep: 10 mins

Cook: 10 mins

Total: 25 mins

Servings: 4 servings

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Ingredients  

1x2x3x

• 4 (6- to 8-ounce) salmon fillets skin on
• 1/2 teaspoon kosher salt plus a few extra pinches
• 1/4 teaspoon ground black pepper
• 1 tablespoon unsalted butter
• 1/2 tablespoon canola, grapeseed, avocado, or another high smoke-point cooking oil
• 1 lemon cut into wedges
• Chopped fresh parsley or basil, or dill, optional for serving

Instructions 

• Remove the salmon from the refrigerator and let stand at room temperature for at least 10 minutes. With a paper towel, pat the fillets very dry on both sides.

• Heat the butter and oil in a 12-inch cast iron or heavy stainless steel skillet over medium-high heat until the butter foams and the foam subsides, about 3 minutes. It’s important the pan is VERY hot before you add the salmon, or it won’t crisp properly.

• Just before adding it to the pan, season the flesh side of the salmon with 1/2 teaspoon salt and pepper.

• Carefully place the fillets in the skillet, skin-side up, lowering them down away from you to protect yourself from splatters. Sprinkle the skin side of the salmon with a pinch of kosher salt.

• Let the salmon cook on the first side completely undisturbed until the flesh appears cooked about 3/4 of the way up the fillet, about 5 to 6 minutes.

• With a fish spatula or similar long, wide, flexible spatula, carefully flip the fillets. They should release easily from the pan; if they are sticking, the salmon most likely isn’t ready yet. Let cook another 30 seconds or so, then try again.

• Reduce the pan heat to medium. Cook the salmon on the other side for 2 to 4 minutes more, until it is done to your liking (I remove the salmon at 130 degrees for medium). Remove to a plate and let rest 5 minutes. Squeeze lemon over the top and sprinkle with herbs. Serve hot or at room temperature.

  How long should salmon be cooked in a pan?

  Place the salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more. The skin can be served or removed easily with a knife or spoon.

  Do you cook salmon in a pan skin side up or down?

  First of all—skin is tasty! So when you're cooking salmon, keep that skin on: It provides a safety layer between your fish's flesh and a hot pan or grill. Start with the skin-side down, and let it crisp up. It's much easier to slide a fish spatula under the salmon's skin than under its delicate flesh.

  How long should salmon be cooked?

  Bake salmon at 400 degrees F for 11 to 14 minutes for 6-ounce fillets or 15 to 18 minutes for a single side, until it registers 135 degrees F on an instant read thermometer inserted at the thickest part of the salmon. Remove from the oven and let rest 5 minutes.

  Do you flip salmon When pan frying?

  There is no need to flip. Unless you have a well seasoned cast iron grill or one of the really cheap portable grills with thin grates, the flesh of the salmon will most likely stick. To avoid the "sticking panic" cook salmon skin side down and don't flip.