Pan-Seared Salmon: How Long?

Pan-seared salmon is a quick and easy way to cook salmon that rivals the best restaurant dishes. It has a crispy, golden crust on the outside and is tender and flaky on the inside. The key to achieving this texture is to use a heavy-bottomed pan, preferably cast iron, and to leave the salmon undisturbed while it cooks on each side.

The cooking time is approximately 10 minutes or less, depending on the thickness of the fillets. It is best to use an instant-read thermometer to check that the salmon has reached the desired internal temperature. According to the USDA, salmon is done when the internal temperature reaches 145° F, but many people prefer their salmon cooked to 135° F for a moister texture.

To cook pan-seared salmon, first, pat the salmon fillets dry with paper towels and season generously with salt and pepper. Heat oil in a large cast-iron skillet or non-stick pan over medium-high heat. Once the pan is hot, add the salmon fillets, skin-side up, and cook for 4-6 minutes. Flip the fillets and cook for an additional 2-4 minutes, until the salmon is cooked to your liking. Serve with fresh lemon wedges to brighten up the flavours.

Pan searing salmon with the skin on

Pan-Searing Salmon with the Skin On

Ingredients

• Salmon fillets (one 6-8oz fillet per person)
• Salt
• Pepper
• Oil with a high smoke point (vegetable, avocado, canola, light olive oil, or ghee)

Utensils

• Paper towels
• Stainless steel, cast iron, or carbon steel skillet
• Fish or flat spatula
• Instant-read thermometer (optional)

Method

• Take the salmon out of the refrigerator 15 minutes before cooking.
• Pat the salmon fillets dry with paper towels.
• Season the fillets with salt and pepper on both sides.
• Heat the skillet over medium-high heat.
• Test if the pan is hot enough by flicking a few drops of water into it. If the water sizzles and evaporates, the pan is ready.
• Add a thin layer of oil to the pan and heat until it shimmers.
• Place the salmon fillets, skin-side down, into the pan.
• Cook the salmon undisturbed until the flesh has lightened about 3/4 of the way up the fillet. This should take around 6-8 minutes for thick fillets and 4-5 minutes for thinner ones.
• Flip the fillets and cook for another 1-2 minutes for thinner fillets or 4-5 minutes for thicker ones.
• Transfer the salmon to a paper towel-lined plate and let it rest for about 3 minutes before serving.

Tips

• Choose salmon fillets that are firm, bright-looking, with shiny skin and resilient flesh.
• Use center-cut fillets for the most even shape and thickness.
• If you have time, season the salmon 45 minutes to several hours in advance and let it rest in the fridge. This will help the fish retain more moisture as it cooks.
• Preheat the pan and oil before adding the salmon. This will prevent the fish from sticking to the pan.
• When adding the salmon to the pan, lower it gently and confidently into the oil, away from you, to avoid splashing hot oil.
• Press down on the salmon for about 10 seconds after placing it in the pan to prevent the skin from curling.
• If cooking multiple fillets, add them to the pan one at a time, pressing each for 10 seconds.
• Don't overcook the salmon. It should be slightly translucent in the middle, like a medium-rare steak.

How to avoid the salmon sticking to the pan

To avoid salmon sticking to the pan, there are a few things to keep in mind. Firstly, make sure the salmon is dry before placing it in the pan. Remove any moisture by patting the fillets with paper towels. This is important because moisture can cause the fish to steam instead of searing, leading to sticking.

Secondly, ensure that your pan is hot enough. Heat your pan on medium-high heat until it's very hot and shimmering, and then add a small amount of oil with a high smoke point, such as avocado or canola oil. The oil should also be hot before adding the salmon.

Thirdly, don't touch or move the salmon once it's in the pan. Let it cook undisturbed, and it will naturally release from the pan when it's ready. If you try to flip it too soon, it may stick and tear.

Finally, use a fish spatula or a thin, flexible spatula to flip the salmon gently. A fish spatula has a wide surface area, which is useful for turning the salmon without breaking it.

By following these tips, you can avoid the salmon sticking to the pan and achieve a beautiful, golden crust.

How to tell when salmon is done

There are several ways to tell when salmon is done cooking. Firstly, you can use a food thermometer to check the internal temperature of the thickest part of the salmon fillet. The United States Department of Agriculture recommends a minimum internal temperature of 145°F for cooked salmon, which will be very well done. For a medium to medium-rare finish, aim for a temperature between 125°F and 135°F, and remember that the fish will continue to cook a little after being removed from the heat.

Another way to tell when salmon is done is to examine its flakiness and texture. You can use a utensil or your finger to gently press down on the fish; if it flakes easily and the flesh separates without resistance, it is likely done. The salmon should also feel firm and offer a little resistance when poked. If it feels hard or jiggles, it may need more cooking time.

The colour of the salmon can also indicate its level of doneness. When cooked, salmon will be a translucent pink colour in the centre, with the exterior varying depending on the cooking method. If the centre is too translucent, it may be undercooked, while an opaque or cloudy appearance suggests overcooking.

What to serve with pan-seared salmon

Pan-seared salmon is a quick and healthy meal that takes minimal effort to cook. It pairs well with vegetables, grains, and pasta. Here are some ideas for what to serve with it:

Vegetables

• Green beans
• Asparagus
• Broccoli
• Carrots
• Cabbage
• Leafy greens
• Salad
• Brussel sprouts
• Cucumber
• Snap peas
• Zucchini
• Mushrooms
• Spinach
• Red onions
• Cauliflower

Grains

• Rice
• Couscous
• Quinoa
• Barley
• Farro

Pasta

• Orzo
• Gnocchi
• Penne
• Fettuccine

How to season salmon

Seasoning salmon is all about enhancing its bold, natural flavour. Here is a step-by-step guide on how to season salmon:

Step 1: Choose Your Salmon

A good rule of thumb is to find fresh, high-quality fillets with a vibrant colour and firm texture. Avoid anything that smells overly fishy or has a dull, discoloured appearance. Wild-caught salmon will be richer and usually more nutrient-dense, while farmed salmon is typically milder and fattier.

Step 2: Prep the Salmon

Rinse the salmon fillets under cold water and pat them dry with paper towels. Make sure to double-check for pin bones as well, you can easily pull them out with tweezers if you come upon any.

Step 3: Oil the Salmon

Although not absolutely necessary, a brush of oil or another sticky substance (think mayonnaise or mustard) can help the seasoning adhere to the fish. Plus, it may keep the salmon from sticking during grilling or pan-searing. Brush or rub the oil onto all sides, including the skin if you have a salmon steak or skin-on fillet.

Step 4: Season the Salmon

Chefs and home cooks have a few different methods for seasoning salmon before cooking. These are some of the most popular methods:

• Homemade dry rub (usually salt, pepper, and additional herbs and spices)
• Store-bought dry rub
• Spices such as paprika, chilli powder, garlic powder, cumin, onion, and ginger

Sprinkle the salmon with salt, preferably kosher salt or a semi-coarse sea salt. Hold your hand about 10 inches above the fish to get an even coating. Grind a little fresh pepper over the fish. Flip the fish and repeat on the other side.

Step 5: Rest the Salmon

Once you’ve seasoned your salmon, let it rest at room temperature for about 15 minutes so that the flavours can meld together.

Frequently asked questions