How To Make Pan Seared Salmon Recipe (Juicy Every Time)
Learn how to make perfect pan seared salmon with crispy skin and tender inside. Easy step-by-step guide with tips, timing, and pro techniques.
Ingredients
- 4 salmon fillets
- 1 tablespoon olive oil or avocado oil
- Salt — to taste
- Freshly ground black pepper — to taste
- 2 cloves garlic smashed
- 1 tablespoon butter
- Lemon wedges
- Optional: paprika chili flakes, fresh herbs
Instructions
1. Prep the Salmon
- Pat the fillets completely dry using paper towels. Season both sides generously with salt and pepper, and let it sit for a minute so the seasoning settles
2. Heat the Pan
- Place your pan over medium-high heat and add oil. Let it warm until it shimmers lightly — not smoking. Too hot, and you’ll burn the outside before the inside cooks. Too cool, and you lose that golden crust.
3. Skin Side Down First
- Carefully place the salmon skin-side down. You should hear a steady sizzle Press it gently for a few seconds so it doesn’t curl. Let it cook undisturbed for 4–5 minutes.
4. Flip Carefully
- Pass the spoon under the fish fillet and flip it with one smooth motion. Cook the other side for 2–4 minutes depending on thickness. Add butter, garlic, or herbs at this stage
5. Finish Strong
- Remove the salmon from heat and let it rest briefly — about a minute. This helps the juices settle back in. Squeeze fresh lemon juice over the top just before serving
Notes
Nutritional information
- Calories: 350–400 kcal
- Protein: 22–25g
- Healthy fats: 20g (rich in omega-3)
- Carbohydrates: 0g
- Vitamin D: High levels
- Selenium & B vitamins: Strong presence