Pan Seared Salmon
Published 2/26/2024 • Updated 12/20/2024
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Make this Pan Seared Salmon recipe in 30 minutes or less. Ours is flavored with lemon, butter, garlic, and fresh dill. With our method, you get little bits of crispy edges with super flakey skin on the inside.
A quick rundown: cook the salmon skin-side-up for 4 over medium/high heat and then flip and cook until the internal temperature reaches 145ºF.
Featured Comment
“I love that there was none of the ugly white “curd” when I cooked salmon this way. This recipe is a keeper!.” – Debra
Salmon has been on the menu in the Fit Foodie kitchen left and right. First, it was our amazing baked salmon in foil, then leftover salmon patties, then salmon burgers, then grilled salmon, and now… pan seared salmon!
We love eating this salmon topped with our dill pickle sauce or eating it as a protein on top of a veggie-packed salad. It’s flavored with lemon, garlic, and dill making it a versatile protein. And – it makes for excellent leftovers (looking at you salmon scramble!).
Let’s Get Started – First Up, The Salmon!
The star of the show here is beautiful, fresh salmon fillets. We used 4 1/3-lb. fillets right from the butcher. But, you could also purchase an entire fillet and slice it yourself.
If you’re using frozen, pre-portioned salmon, just make sure to fully thaw it before you start this recipe.
Can I use a large salmon fillet for this?
If you’re having a hard time finding salmon fillets, feel free to buy one large fillet that is around 1.33 lbs. Cut it into 4 equal fillets using a very sharp knife.
Can you make pan fried salmon with frozen salmon?
We always keep frozen salmon in our freezer, but just make sure you thaw it first before you pan sear it. We recommend thawing it overnight in the fridge.
Try Surrender Salmon!
Our all-time favorite salmon is Surrender Salmon. They catch wild-Alaskan salmon off of Bristol Bay in Alaska. The salmon is bright orange, so flakey and delicious, and truly the best.
Surrender Salmon is a family-run company based here in Minneapolis and they are good friends of ours! Support a local business if you can.
How long to cook salmon on stove?
Depending on the thickness of your salmon, it should take around 7-10 minutes to cook salmon on stove top.
What side of the salmon should you sear first?
We recommend searing your salmon skin-side up first, for around 4ish minutes. We do this because there are fewer brown bits on the pan, which means it’ll be less likely to stick to the pan!
Then, flip the salmon over and continue cooking for an additional 3-4 minutes.
Salmon internal temperature
When making pan seared salmon, always have a meat thermometer on hand so that you can measure the internal temperature of your salmon. It should read no less than 145ºF to be considered safe to consume (USDA).
How do you know if your pan fried salmon is done?
The best way to know if your salmon is fully cooked is to use a meat thermometer to check the internal temperature. It should read at least 145ºF. The look and feel of your salmon should be firm to the touch, light pink in color, and easy to flake.
Great Jones
Cast Iron Pan
The Great Jones King Sear is our favorite cast iron pan. It’s definitely worth the splurge to add to your kitchen collection!
What to do with Leftover Salmon
Got leftover pan seared salmon? Here are some ideas to use up that extra flakey fish!
How long does cooked salmon last in the frige?
If you have leftover pan seared salmon, let it cool completely. Then, transfer it into an airtight container and store in the fridge for up to 3-5 days.
What to Serve with Pan Seared Salmon
- Greek Yogurt Dill Pickle Sauce: This healthy dill pickle dip doubles as a sauce and is a favorite in our house. Eat it with chips or serve it on top of a salmon filet.
- Roasted Red Potatoes: Make these crispy roasted red potatoes for breakfast, lunch, or dinner! They are perfectly crispy on the outside and soft on the inside. They are ready in under an hour and perfect for meal prep!
- Arugula Salad:This is a simple and delicious arugula salad recipe. It is made with arugula, dried fruit, veggies, and fruit. It is the perfect side dish to any meal!
- Oven Roasted Asparagus: Oven roasted asparagus is the best way to eat asparagus! It’s a healthy side dish recipe that’s cooked to perfection.
Perfect Pan Seared Salmon (with lemon and butter!)
Ingredients
- 1.33 lbs. salmon, 4 1/3-lb. fillets
- salt and pepper, to taste
- 3-4 tablespoons butter
- 1 tablespoon minced garlic
- 1 medium lemon, juiced
- 1.5 tablespoons fresh dill
Instructions
- First, prep salmon by patting it dry with a paper towel to remove moisture. Then, season with salt and pepper, to taste.
- Place 3-4 tablespoons of butter and 1 tablespoon minced garlic into a large nonstick skillet and heat over medium/high heat.
- Place salmon skin-side up in the pan and sear for 4 minutes. Flip salmon and cook for an additional 3-4 minutes or until barely pink in the middle.
- Once flakey and cooked to an internal temperature of at least 145ºF, remove the salmon fillets from the heat.
- Squeeze fresh lemon juice on top of salmon and let rest for 5 minutes. Serve with a sprinkle of fresh dill.
Watch It
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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I’m SO guilty of editing food photos when I’m hungry. Plus looking at food photos, and food MENUS. NOT a good combination at all!
Seeing this recipe just made me realize that I still haven’t tried salmon to this day. I’ve always thought it looks good in pictures and stuff but I never actually tried it. I suppose maybe because it’s kind of expensive? I dunno. I think I’ll have to change that soon though, starting with this recipe 🙂
OMG THAT IS INSANE. Buy it the next time it’s on sale!
Salmon is my go-to! It’s so quick and you when you’re in a pinch you don’t have to think too much about it. It tastes great with pretty much any flavor.
H. Bowden
AGREED!
This salmon recipe is so simple yet so perfect, I LOVE it!
I would have to agree 100%!
How perfect is this dinner? Salmon is my favorite fish!
I adore salmon and this is a great recipe. Looks delicious.
I LOVE salmon and could honestly eat it every night! So happy that my Mom brought up salmon from Costco. I cut it up into pieces and freeze it. Love this recipe!
I love salmon and it is super healthy not only heart healthy, but has anti-inflammatory properties as well. I try to eat it 3-4 x a week, but keep looking for new twists I can use.
I need to eat it WAYYYYYYYY more. I feel like I’m always eating chicken.
Try out Sizzlefish.com and use promo code: HEALTHY10
Favorite meal EVER. Salmon is just so DANG GOOD and I could definitely eat it every single night if I had the chance. Can’t wait to make this!
I LOVE salmon, but just like you I always ask myself why I don’t have it more often. I love how easy, quick, versatile and flavourful (+healthy) it is. Never tried putting dill on my salmon, now you made me curious to try it!
Can’t wait Casserole Week and everything you have planned for us (I LOVED OO Week), since I love making casseroles: easy, no fuss and so yummy!