by Texas Homesteader ~ 

I’m picky about eating fish. Truth be told I typically don’t care for it most times. But I’ve found a delicious seared salmon filet recipe that offers flavorful, tender and flaky salmon with precious few ingredients & a quick cook time.

Jump to Recipe

Health Benefits of Eating Salmon

We typically eat as healthy as possible. My doctor recommends eating fish a couple of times each week. According to WebbMD there are many health benefits to eating salmon:

“Salmon is a great source of the proteins your body needs to build muscles, bone, and cartilage. This protein helps maintain muscle mass while you lose weight, in addition to keeping a healthy metabolic rate and bone density.”

Keeping Salmon Healthy & Low In Calories

This simple seared salmon recipe doesn’t use fancy or high-calorie ingredients. It’s simple and flavorful using only FOUR INGREDIENTS:

3/4-inch to 1-inch salmon filets

One tablespoon of olive oil

½ teaspoon coarse kosher salt

½ teaspoon coarse-grind pepper

See? Simple. Fast. Delicious. Healthy!

How To Perfectly Sear Salmon Filets

Here’s how I sear our salmon filets to perfection.

First I put a tablespoon of olive oil in a small cast-iron skillet and heat it on medium high until the oil shimmers.

In the meantime I place my salmon filets on a rack over the sink to allow the fillet surfaces to drain & air dry a bit. (you can blot the surface with paper towels if you like.)

Then I sprinkle a total of just a tiny ½ teaspoon of coarse kosher salt & ½ teaspoon of cracked black pepper to the surface of my salmon filets.

When the oil is hot & shimmering I place my salmon filets skin-side up in the pan. I don’t move the filets during the initial 2-3 minute cook time.

Then I carefully flip the filets skin side down, reduce the heat to medium and continue to cook the filets without moving for another 3-4 minutes, or until the internal temperature of the salmon is 145ºF. Again I don’t move the filets until the desired temperature is reached.

The result is a light, flaky flavorful salmon filet that your family will love!

Leave Salmon Skin On Or Remove It?

You can cut the skin way from your salmon filet if you like. But I usually leave it on.

The cooked salmon comes off the skin easily as we’re eating it. The remaining skin is then placed in my compost.

Internal Temperature For Salmon Filets?

Overcooked salmon will be dry and tough. Cooking salmon just until the correct internal temperature is reached but no longer is the secret for moist, flaky, flavorful salmon.

So use an instant-read thermometer to check the temperature. When the salmon reaches 145ºF, immediately remove the salmon from the heat, plate it up and serve.

What Seasonings Can You Add To Salmon?

I prefer this salmon filet in its delicious simplicity of only olive oil, cracked pepper and coarse salt.

But if you want to play with seasonings there are many different ways to flavor your salmon filet. Just add a sprinkling of one or more of the following:

• • • Paprika
    • Onion Powder
    • Chili Powder
    • Garlic Powder
    • Cajun Seasoning

Whatever your family desires!

What Goes With Pan-Seared Salmon Filets?

I usually pair our salmon filets with one or more of the following:

Steamed Fresh Garden Asparagus

A Crispy Salad with Homemade Creamy Salad Dressing

Sautéed Fresh Spinach from the Garden

Steamed Carrots with Butter & Minced Fresh Rosemary

Colorful Oven-Roasted Vegetable Medley

Oven-Roasted Herbed Potatoes

Simple Cilantro-Lime Rice 

So go ahead & make this seared salmon tonight. Ssssshhhhh…. don’t tell ’em how easy it was. Let them think you’re a master chef!

Did you make this Pan-Seared Salmon? Please rate the recipe in your comment below!

~TxH~

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