Pan Seared Salmon

Name: Pan Seared Salmon
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Ingredients: 2 salmon fillets (6 oz each); 2 tablespoons olive oil; Salt and pepper to taste; 1 tablespoon fresh lemon juice; Fresh herbs for garnish

Are you ready to elevate your dinner game? This pan seared salmon recipe will have your taste buds dancing with delight. With a crispy exterior and tender, flaky interior, this dish is not only delicious but also quick and easy to prepare. Perfect for a weeknight meal or a special occasion, it pairs beautifully with a variety of sides. Let’s dive into this culinary adventure that will leave everyone asking for seconds!

Ingredients

– 2 salmon fillets (6 oz each)
– 2 tablespoons olive oil
– Salt and pepper to taste
– 1 tablespoon fresh lemon juice
– Fresh herbs (like dill or parsley) for garnish

Servings and Cooking Time

This recipe serves 2. Preparation time is approximately 10 minutes, and cooking time is about 10 minutes.

Nutritional Value

Each serving (1 salmon fillet) contains approximately 350 calories, 22g of protein, 28g of fat, 0g of carbohydrates, and 0g of fiber. This nutritional information is based on one serving for one person.

Step-by-Step Cooking Process

1. Start by patting the salmon fillets dry with paper towels.
2. Season both sides of the fillets generously with salt and pepper.
3. Heat olive oil in a skillet over medium-high heat until shimmering.
4. Carefully place the salmon fillets skin-side down in the pan.
5. Cook for 4-5 minutes without moving them to create a crispy skin.
6. Gently flip the fillets using a spatula.
7. Cook for an additional 3-4 minutes, until the salmon is opaque.
8. Squeeze fresh lemon juice over the fillets while cooking.
9. Remove from heat and let rest for a minute.
10. Garnish with fresh herbs before serving.

Alternative Ingredients

If you prefer, you can substitute salmon with trout or any firm white fish like cod. For a dairy-free option, use avocado oil instead of olive oil. Fresh herbs can be replaced with dried herbs if necessary.

Serving and Pairings

Pan seared salmon pairs wonderfully with steamed vegetables, quinoa, or a fresh salad. It also complements a light white wine like Sauvignon Blanc, making for a perfect dining experience.

Storage and Reheating

Store any leftover salmon in an airtight container in the refrigerator for up to 2 days. To reheat, place it in a skillet over low heat until warmed through. Salmon can be frozen, but it’s best consumed fresh for maximum flavor.

Cooking Mistakes

Don’t overcrowd the pan; cook in batches if necessary.
Don’t skip drying the salmon; moisture prevents a good sear.
Avoid flipping too early; wait for the skin to crisp up.
Don’t use high heat initially; it can burn the outside.
Don’t forget to let the fish rest after cooking.

Helpful Tips

Use a non-stick skillet for easier flipping.
Experiment with different seasonings for variety.
Try adding a splash of white wine to the pan for extra flavor.
Keep the skin on for added texture and flavor.

FAQs

How do I know when the salmon is done cooking?

The salmon is done when it flakes easily with a fork and is opaque throughout. An internal temperature of 145°F is ideal.

Can I cook frozen salmon?

Yes, but it’s best to thaw it first for even cooking. If cooking from frozen, increase the cooking time slightly.

What sides go well with pan seared salmon?

Great sides include roasted vegetables, rice, or a light salad. Mashed potatoes also pair beautifully.

Is pan seared salmon healthy?

Yes, salmon is rich in omega-3 fatty acids and protein, making it a healthy choice for a balanced diet.

Can I make this recipe without oil?

While oil helps achieve a crispy texture, you can use a non-stick pan with water or broth for a lighter version.

Conclusion

In just a few simple steps, you can create a stunning pan seared salmon dish that dazzles the palate. It’s not only a feast for the eyes but also a healthy addition to your meal repertoire. Enjoy this versatile dish with your favorite sides, and savor every bite!