Pan-Seared Salmon Perfection

Pan-seared salmon is a quick and easy way to cook salmon that gives it a super-crisp crust and a tender, flaky centre. It can be cooked in a non-stick, cast-iron or stainless-steel skillet.

To pan-sear salmon, first pat the salmon fillets dry with paper towels and season with salt and pepper. Heat butter and oil in the pan until hot and then place the salmon in the pan, cooking it for around 4 minutes on each side.

There are a few different ways to finish the salmon. You can squeeze lemon over the top and sprinkle with herbs such as parsley, dill or tarragon. Alternatively, you can add butter and garlic to the pan and baste the salmon in the melted butter.

Choosing the right pan

Pan Material

The best pans for pan-searing salmon are those with a heavy bottom that can withstand high temperatures and distribute heat evenly. Stainless steel and cast iron pans are excellent choices for this purpose. They retain heat effectively and ensure a consistent sear. While non-stick pans can also be used, they may not deliver the same level of crispness on the salmon's surface.

Pan Size

It is recommended to use a 12-inch skillet for pan-searing salmon. This size provides ample space for the salmon fillets to cook without overcrowding the pan, allowing them to develop a nice crust.

Pan Condition

A dry, cold pan is the ideal starting point for pan-searing salmon. This approach allows the skin to become crisp and golden while the natural fat renders. By starting with a cold pan and gradually heating it, you give the fillets time to cook evenly and stay flat, resulting in a uniform golden-brown color on both sides.

Pan Heat Level

When it comes to heat level, medium-high heat is generally recommended for pan-searing salmon. However, if your burners run hot, you may want to opt for a slightly lower heat setting, closer to medium. This ensures that the salmon cooks gradually and doesn't overcook before the skin becomes crispy.

Pan Preparation

Before adding the salmon to the pan, it's crucial to heat the pan until it's very hot. You'll know the pan is ready when a drop of water sizzles on its surface. Additionally, be sure to pat the salmon fillets dry with paper towels before placing them in the pan. This step helps ensure a better sear by reducing the presence of water, which can interfere with the crisping process.

In summary, selecting the right pan for pan-searing salmon involves choosing the appropriate material, size, and heat level. By opting for a stainless steel or cast iron pan with a heavy bottom, a 12-inch size, and heating it to medium-high heat, you'll be well on your way to achieving that desirable golden crust on your salmon.

Skin on or skin off?

When it comes to pan-searing salmon, there are differing opinions on whether to keep the skin on or off. Here are some arguments for both approaches:

Skin On:

• Keeping the skin on makes it easier to flip the salmon as it is less likely to fall apart.
• The skin acts as insulation, making it harder to overcook the salmon.
• It provides a safety layer between the delicate flesh and the hot pan or grill.
• Crispy salmon skin can be a favourite treat once you've had it done right.
• The skin contains more of the same minerals and nutrients as the fish, so it may be a great addition to most diets.
• The skin contains a high concentration of omega-3 fatty acids, which may provide health benefits such as protecting the heart and brain, keeping the skin supple and healthy, and protecting the eyes from age-related degeneration.
• Leaving the skin on can add a different texture to the dish.
• When cooking salmon on the grill, the skin can protect the meat from burning.

Skin Off:

• Some people may not like the look or taste of salmon skin.
• If you are poaching or slow-roasting salmon, the skin will not get crispy and may have a gummy, unpleasant texture.
• If you are watching your fat or calorie intake, eating salmon without the skin will reduce the number of calories in your meal.
• Pregnant or nursing women may want to avoid eating salmon skin due to potential contaminants in the fish.

Getting the temperature right

Choosing the Right Pan and Preparing the Salmon:

• Select a heavy-bottomed pan that can be heated to a high temperature and distributes heat evenly. Stainless steel or cast iron skillets are ideal choices. A non-stick pan can also be used, but it may not create as crisp of a surface on the salmon.
• Ensure your salmon fillets are at room temperature before cooking. This helps the inside and outside of the salmon cook more evenly, reducing the chances of overcooking.
• Pat the salmon fillets dry with paper towels. Removing any moisture prevents the salmon from steaming instead of searing and helps achieve a better crust.
• Season the salmon with salt and pepper right before cooking. Salt draws out moisture, so seasoning just before cooking helps keep the salmon dry and promotes a crispier exterior.

Heating the Pan and Cooking the Salmon:

• Heat your chosen pan over medium-high heat. For a non-stick pan, be careful not to go too high, as it may damage the coating.
• Add a cooking oil with a high smoke point, such as canola, grapeseed, or avocado oil, to the pan. You can also use olive oil, but it may smoke at higher temperatures. Heat the oil until it is hot and shimmering but not smoking.
• Carefully place the salmon fillets into the hot oil, starting with the skin side up. Lowering the salmon into the pan away from you will help prevent oil splatters.
• For a good sear, it is crucial not to disturb the salmon while it cooks. Let it cook undisturbed for about 4-6 minutes, depending on the thickness of the fillets. This will create a beautiful, golden crust.
• Once the salmon releases easily from the pan, it is ready to be flipped. Carefully flip the fillets and continue cooking for another 2-5 minutes, depending on your desired doneness.
• To check for doneness, use a knife to peek between the flakes of fish. It should be slightly darker pink at the center. Alternatively, you can use a meat thermometer; the internal temperature should reach 125°F (52°C) for medium-rare.

By following these temperature guidelines and tips, you'll be well on your way to achieving perfectly pan-seared salmon with a gorgeous crust and a moist, flaky interior.

How long to cook it for

The cooking time for your salmon will depend on how well done you like it. If you like your salmon medium-rare, you should cook it for a shorter amount of time than if you prefer it well done. Most recipes recommend cooking salmon for around 10 minutes in total for medium-rare. This includes cooking the salmon for 5-6 minutes on the first side and then 2-4 minutes on the other side. However, some recipes suggest cooking the salmon for 6 minutes on each side for a total of 12 minutes.

It's important to note that the cooking time may vary depending on the thickness of your salmon fillets. Thicker fillets may take a few minutes longer to cook, while thinner fillets may be ready in less time.

To test for doneness, use the tip of a knife to peek between the flakes of fish. It should be a slightly darker pink at the center. You can also use a meat thermometer to check the temperature of the thickest part of the fillet. For medium-rare salmon, aim for a temperature of 125°F (52°C). If you prefer your salmon to be more well done, you can cook it until it reaches an internal temperature of 130°F (54°C) or higher.

Remember that the salmon will continue to cook for a little while after you remove it from the heat, so it's best to slightly undercook it rather than overcook it.

Additionally, make sure to let the salmon rest for a few minutes before serving. This allows the juices to redistribute and ensures that the salmon stays moist and tender.

What to serve with it

What to Serve with Pan-Seared Salmon

Pan-seared salmon is a versatile dish that can be paired with various sides, from veggies to grains, pasta, and more. Here are some ideas to complement your salmon and make a well-rounded meal:

Rice and Grain Dishes:

• Cilantro-lime rice: A vibrant and zesty dish that pairs well with salmon.
• Mushroom risotto: Creamy and cheesy, with a touch of herbs—a perfect side to balance the salmon's richness.
• Lemon herb couscous: A Mediterranean-inspired dish with Israeli couscous, cucumber, tomatoes, nuts, and raisins in a tangy vinaigrette.
• Rice pilaf with dried fruits and almonds: Basmati rice with dried fruit, almonds, and aromatic spices like cumin, cinnamon, and turmeric.

Vegetable Sides:

• Roasted asparagus: Simple yet classic, especially when paired with hollandaise sauce.
• Roasted or grilled broccoli: Try it with parmesan cheese or a garlic butter sauce.
• Green beans: Sautéed in butter with garlic and lemon zest, or paired with garlic noodles.
• Brussels sprouts: Properly cooked, these can be sweet, earthy, nutty, and creamy. Try them roasted or honey-glazed.
• Carrots: Honey-glazed, miso-roasted, or with a honey-garlic butter sauce.
• Cucumber salad: Crisp, refreshing, and easy to prepare with sour cream and dill.
• Air fryer or oven-roasted cabbage wedges: Crispy, golden, and savory.
• Sautéed spinach: Easy weeknight side packed with light, refreshing flavors from lemon and ginger.

Potato Sides:

• Roasted potatoes: Try them with parmesan, rosemary, and garlic, or as crispy skillet-fried potatoes.
• Sweet potatoes: Butter-roasted for a dark amber exterior and soft, buttery interior, or mashed with maple syrup.

Pasta Sides:

• Lemon pasta: Light and refreshing, with a sauce made from lemon, cream, and white wine.
• Orzo: Creamy spinach parmesan or paired with green beans and a lemon vinaigrette.
• Noodle salad: Try a Thai-inspired version with peanut sauce, or sesame noodles with a nutty dressing.
• Gnocchi: Cauliflower gnocchi with green beans and asparagus in a creamy sauce.

Frequently asked questions