Pan Seared Salmon

This pan seared salmon recipe is a simple and so useful to have in your back pocket. It is a perfect standard protein for quick weeknight meals, lunches for work or even for special occasions. With a few ingredients and a few minutes delicious salmon could be the answer to your hunger question. Salmon pairs well with so many dishes and this recipe yields a salmon that is flavorful yet versatile enough to add to other dishes such as salads and other veggie side dishes. It’s also a winner with numerous health benefits including being rich in Omega-3 fatty acids, an excellent source of protein, high in B vitamins and antioxidants.

I highly recommend wild caught salmon purchased from your local farmer’s market. If you’re looking for a delicious side to pair this with this please check out my recipes for Cauliflower Fried Rice and Roasted Asparagus. If you’re feeling like a Surf n’ turf moment then you MUST prepare this with my Blackened Ribeye Steak recipe.


Pan Seared Salmon

Yield: 4 4oz servings
Prep Time: 10 minutes
Cook Time: 7 minutes
Total Time: 17 minutes

Pan seared salmon


  • 4 (6 ounce) salmon fillets
  • Juice of 1 lemon
  • 1 tsp kosher salt
  • 1 tsp black pepper, freshly ground
  • 1 tsp paprika
  • 2 Tbsp olive oil
  • 1 Tbsp butter
  • Herbs of your choice


  1. Pat dry salmon fillets then drizzle with lemon juice.
  2. Sprinkle the fillets with salt, pepper and paprika and allow to sit for 10 minutes.
  3. Place a cast iron skillet over medium-high heat and add oil. When oil appears to be hot gently place the salmon fillets in the skillet with the skin side facing up. Gently press into each fillet with the back of a spatula intermittently while it cooks, allowing an even surface layer to crisp, approximately 4 minutes. Flip each fillet over and repeat the process of gently pressing the spatula into the fillet allowing the skin side to crisp, about 3 minutes.
  4. Add butter to the skillet, allowing it to melt and quickly baste the salmon. Remove from skillet, top with herbs and serve immediately.


Although the instructions are for pan frying, this recipe can be easily translated to an outdoor grill or BBQ pit. The same cooking times apply. This salmon is also a perfect add into a leafy green salad.

Nutrition Information:
Yield: 4 Serving Size: 4oz
Amount Per Serving: Calories: 560Total Fat: 38gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 26gCholesterol: 151mgSodium: 744mgCarbohydrates: 2gFiber: 1gSugar: 0gProtein: 50g

All nutritional information on this website should be considered estimates. To obtain the most accurate representation of the nutritional information in any given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe. You are solely responsible for ensuring that any nutritional information obtained is accurate. Under no circumstances will Epicurean Therapy or Calysta Watson be responsible fro any loss or damage resulting from your reliance on nutritional information.

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