5-Minute Easy Pan-Seared Salmon Filet Recipe

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 seared salmon filet with precious few ingredients & a quick cook time. You will love this seared salmon filet dish.

Many people enjoy a well-cooked seared salmon filet for dinner because it’s quick and easy to prepare. A perfectly cooked seared salmon filet can enhance any meal.

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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.”

Using the right techniques, you can create a delicious seared salmon filet that will impress your family and friends.

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

To get started, let’s discuss how to achieve that perfect seared salmon filet texture.

When preparing your seared salmon filet, remember that the quality of the salmon will make a big difference in the final taste.

Once the pan is ready, place your seared salmon filet into the skillet to start the cooking process.

See? Simple. Fast. Delicious. Healthy!

How To Perfectly Sear Salmon Filets

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

After cooking your seared salmon filet, you can pair it with various sides for a complete meal.

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.)

It’s important to let your seared salmon filet rest for a few minutes before serving to maximize its juiciness.

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!

Donnie Caves

Savory Pan-Seared Salmon Filet

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This pan-seared salmon uses uncomplicated basic ingredients such as salmon filets, coarse salt, coarse pepper and just 1 tablespoon of olive oil. It cooks fast and results in restaurant quality tender, flaky flavorful salmon your family will love! #TexasHomesteader

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Prep Time 2 minutes mins

Cook Time 7 minutes mins

Servings: 2 people

Course: Main Course

Cuisine: American

Ingredients Equipment Method Notes

Ingredients

  

1x2x3x?

• 2 1-inch Salmon Filets
• 1 Tablespoon Olive Oil
• ½ teaspoon Coarse Kosher Salt
• ½ teaspoon Coarse-Grind Black Pepper

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Equipment

• 1 Short-sided cast iron skillet

Method

 

1. Place 1 Tablespoon olive oil in a cast iron skillet on medium high heat and allow to heat until oil shimmers
2. Pat two 1-inch thick salmon filets dry with a paper towel. Add ½ teaspoon kosher salt and ½ teaspoon coarse-grind black pepper to the surface of filets.
3. When oil begins to shimmer place the seasoned salmon filets skin-side-up into the pan. Do no move filets until they have cooked for about 3-4 minutes.
4. Flip the filets carefully so that they are now skin-side down, reduce heat to medium and continue to cook without moving 3-4 minutes longer, or until internal temperature in all areas of the filet reach 145℉.
5. Remove from heat to plate and serve hot.

Notes

NOTE: Cook time will depend upon thickness of your salmon filets. After initial cook time continue cooking the second side until 145ºF internal temperature is reached

Cook's Tip: Pan searing can splatter some grease! So to make cleanup easier I cover other areas of my stove with newspaper (far from the heat source of course). Afterward I simply wad the paper and place in my compost bucket.

Tried this recipe?

Let us know how it was!

Enjoy your meal with a beautifully cooked seared salmon filet that’s sure to please everyone at the table.

Let us know how your seared salmon filet turns out!

~TxH~

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