Tiffany Haney
Pan-grilled salmon is a quick, easy, and versatile dish that can be made in under 15 minutes. The key to achieving the perfect pan-seared salmon is choosing the right size fillets, seasoning them well, and allowing them to cook undisturbed. The salmon can be seasoned with a dry rub, or marinated in a mixture of soy sauce, garlic, ginger, and honey. The fillets are then placed in a hot pan with oil, skin side down, and cooked for 3 to 7 minutes on each side, depending on the thickness of the fillets. The FDA recommends cooking fish to an internal temperature of 145°F. The salmon can be served with a variety of sides, such as sautéed vegetables, buttermilk mashed potatoes, or garlic herb rice.
| Characteristics | Values |
|---|---|
| Time | 15-20 minutes |
| Heat | Medium-high |
| Oil | Olive oil, grapeseed oil |
| Pan | Non-stick, cast iron skillet |
| Salmon | Skin on or off, fresh or frozen fillets |
| Seasoning | Salt, pepper, lemon juice, parsley, capers, garlic butter, dry rub |
| Sides | Sauteed peppers, buttermilk mashed potatoes, steamed vegetables, garlic butter green beans, garlic herb rice, mango avocado salsa, sauteed asparagus, roasted broccoli, cucumber salad, zucchini casserole, rice pilaf, angel hair pasta, mashed red potatoes |
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What You'll Learn
Pan grilling salmon: a quick and easy method
Pan-grilled Salmon: A Quick and Easy Method
Pan-grilled salmon is a quick and easy method to cook salmon that delivers a crispy exterior and a tender, flaky interior. The whole process can be done in under 20 minutes, making it a perfect option for a quick and healthy meal.
Ingredients
To make pan-grilled salmon, you will need the following ingredients:
- Salmon fillets (fresh or frozen)
- Olive oil
- Butter
- Salt
- Pepper
- Lemon
- Parsley
You can also add other seasonings or spices to taste. Wild salmon is preferable due to its flavour and nutrients, but farmed salmon can also be used if it is responsibly sourced.
Method
Before cooking, ensure the salmon is at room temperature by allowing it to sit out for 20-30 minutes. This helps to ensure even cooking.
First, pat the salmon fillets dry with a paper towel. This removes excess moisture and helps create a nice crust. Then, season the salmon with salt and pepper, or a dry rub containing other spices.
Next, heat oil in a pan over medium heat. A cast iron skillet or non-stick pan is recommended, as stainless steel may cause sticking. Once the oil is hot, add the salmon fillets, skin-side down, to the pan. Cook for 3-5 minutes until a golden brown crust forms.
Then, flip the fillets and continue cooking for another 4-5 minutes, or until done to your liking. The salmon is ready when it is opaque and flakes easily with a fork.
Finally, transfer the salmon to a plate and garnish with lemon slices and parsley. You can also make a lemon butter sauce by adding butter, garlic, lemon juice, salt, and pepper to the pan. Drizzle this over the cooked salmon before serving.
Sides
Pan-grilled salmon is a versatile dish that can be paired with a variety of sides. Some options include sautéed vegetables, mashed potatoes, rice, or a green salad.
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How to get crispy skin
To achieve the perfect crispy skin on your pan-grilled salmon, follow these steps:
Firstly, ensure your salmon fillets are de-boned and descaled. If you bought your salmon vacuum-packed, it is recommended to pat the fillets dry and then leave them skin-side up in the fridge for an hour or so. Fridge air is very low in humidity, so it will air-dry the skin.
Next, season the salmon. You can use a simple BBQ dry rub with brown sugar and staple spices like chilli powder, garlic powder, onion powder, smoked paprika, and salt. Alternatively, season with salt and pepper, or a garlic butter salt seasoning. If you have the time, season the salmon 45 minutes in advance and leave it to rest in the fridge for several hours. This will help the fish retain more moisture as it cooks.
Now, heat oil in a skillet over medium-high heat until hot and shimmering. An uncoated stainless steel pan or a well-seasoned cast iron skillet are recommended. Make sure the oil is evenly distributed and that you don't skimp—this will help fry the skin and achieve a golden colour.
Place the salmon fillets skin-side down in the pan. Press down on the fish for about 10 seconds to prevent the skin from curling and to ensure the skin crisps evenly. Sear the salmon for 6-8 minutes, depending on the thickness of the fillets. The key to achieving crispy skin is to cook the salmon for 90% of the time on the skin side.
Finally, flip the fillets and cook for another 1-2 minutes, or until done to your liking. Serve immediately, with the skin side up to protect the crispy texture.
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Marinating the salmon
Marinating salmon is a crucial step in the process of pan-grilling, as it enhances the flavour and texture of the fish. Here is a detailed guide to marinating salmon:
Choose the Right Salmon:
Start by selecting fresh salmon fillets, either fresh or frozen. Wild salmon, such as wild sockeye or Atlantic salmon, is a great option, but if you opt for farmed salmon, ensure it is responsibly sourced.
Prepare the Salmon:
Before applying any marinade, it is essential to pat the salmon dry with paper towels. This step helps remove excess moisture, ensuring a nice crust forms during cooking. Allow the salmon to reach room temperature before cooking to ensure even cooking; 20-30 minutes at room temperature is ideal.
Seasoning Options:
A variety of seasonings can be used to marinate salmon. A simple yet classic combination is salt and pepper, generously applied to the fillets. You can use ground white pepper or black pepper, depending on your preference. For a more complex flavour profile, consider adding dried spices and herbs, like a homemade salmon seasoning blend or a dry rub. These blends often include ingredients like garlic, paprika, onion powder, and dried herbs. You can also experiment with ingredients like capers, lemon pepper, or fish monger seasoning.
Applying the Marinade:
Once you have chosen your seasoning, it's time to apply it to the salmon. Use about a teaspoon of seasoning per fillet, and rub it all over the fish, ensuring the sides are also coated. If you're using a dry rub, gently press the seasoning into the salmon to help it adhere. You can also try marinating the salmon in ingredients like olive oil, butter, garlic, fresh lemon juice, and parsley to create a flavourful sauce.
Resting and Cooking:
After marinating, let the salmon rest for a few minutes to allow the flavours to penetrate the fish. Then, follow the cooking instructions for pan-grilled salmon, heating oil in a pan and cooking the salmon to your desired doneness. Remember to cook the salmon undisturbed for the best results, creating a beautiful golden crust.
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Choosing the right pan
Material:
- Cast iron skillet: A cast iron skillet is recommended by many chefs for pan-grilling salmon. It retains heat effectively, ensuring consistent cooking.
- Non-stick pan: A non-stick pan, such as a skillet with a coating, can be useful for easier flipping of the salmon fillets. It prevents the delicate salmon flesh from sticking to the pan.
- Stainless steel: Stainless steel pans are suitable due to their even heat distribution. However, they may require more generous greasing with oil to prevent sticking.
Size:
- 12-inch skillet: A larger skillet, such as a 12-inch pan, provides ample space for the salmon fillets and promotes even cooking.
- Heavy skillet: Opting for a heavier skillet can help with heat retention and even cooking.
Other considerations:
- Oven-safe: If you plan to finish cooking your salmon in the oven, choose an oven-safe pan that can withstand higher temperatures.
- Lid: Consider using a pan with a lid if you want to retain moisture and cook the salmon more gently.
Remember, the right pan will help you achieve the desired crust on your salmon while ensuring even cooking throughout. Always preheat your pan over medium to medium-high heat before adding the salmon fillets.
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The best seasonings and spices
Seasonings and spices are essential to enhancing the flavour of grilled salmon. While salmon is delicious on its own, the right combination of spices can take the dish to new heights.
A simple and classic approach is to season the salmon with salt and pepper. This basic combination allows the natural flavour of the salmon to shine through while adding a subtle savoury note. For a more complex blend, consider using ground cumin, coriander, salt, and pepper. This mixture adds warmth and depth to the dish. If you're looking for a citrusy twist, include some lime zest in your seasoning blend. The bright acidity of lime complements the richness of the salmon.
For those who enjoy a sweet and smoky flavour profile, a blend of brown sugar, dried basil, and lime zest is a surprising yet stunning combination. This blend is especially well-suited to grilling, as the sugar content benefits from indirect heat to prevent burning.
If you're feeling adventurous, try a Middle Eastern-inspired spice blend like za'atar, paired with salt and pepper. Alternatively, smoked paprika, dried crushed rosemary, brown sugar or coconut palm sugar, and salt and pepper create a robust and slightly sweet flavour.
For a savoury and salty option, a homemade seafood seasoning blend can be a delightful choice. This blend typically includes smoked paprika, garlic powder, onion powder, thyme, celery seed, cumin, and allspice. It adds a subtle smoky, savoury, and intriguing flavour to the salmon.
Remember, the key to successful seasoning is to pat the salmon dry before applying the spices. This ensures that the seasoning adheres well to the fish and creates a beautiful crust when cooked.
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Frequently asked questions
This depends on how well-done you like your salmon. For a pan-grilled salmon fillet, you should cook the salmon skin-side up for 4 minutes, then flip and cook for another 4 to 5 minutes.
You should cook salmon in a pan over medium-high heat. The FDA recommends that you cook fish to an internal temperature of 145°F.
You can season salmon with olive oil, kosher salt, black pepper, and garlic powder. You can also brush the salmon with melted butter or ghee instead of olive oil. For a dry rub, mix a seasoning of your choice and rub it all over the fish, using about a teaspoon per fillet.
Pan-grilled salmon is versatile and can be served with many different side dishes. Some examples include sauteed peppers, buttermilk mashed potatoes, steamed vegetables, garlic butter green beans, and garlic herb rice.
