Ella Walter
Grilled salmon is a quick, easy, and healthy meal that can be prepared on an outdoor grill or a grill pan inside. The salmon can be seasoned with a dry rub, a marinade, or a simple mixture of olive oil, salt, pepper, and garlic powder. It is important to ensure that the grill or grill pan is well-greased to prevent the fish from sticking, especially if it is skin-on. The salmon should be cooked for around 5 minutes on each side, or until it is opaque and flakes easily with a fork.
| Characteristics | Values |
|---|---|
| Recipe | Pan-grilled salmon |
| Time | 15 minutes |
| Marinade ingredients | Soy, ginger, honey |
| Marinade time | 15 minutes to 24 hours |
| Pan | Cast iron, non-stick, stainless steel |
| Pan preparation | Oil the pan and heat it |
| Salmon preparation | Pat dry, rub with seasoning, brush with olive oil, sprinkle with salt, pepper, and garlic powder |
| Cooking time | 3-7 minutes on each side |
| Internal temperature | 145°F |
| Garnishing | Lemon juice, minced parsley, lemon butter sauce |
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What You'll Learn
Salmon marinade ingredients and preparation
To prepare the salmon for grilling, it is important to first bring the fish to room temperature. Allow 20-30 minutes for the fish to adjust from the refrigerator. This is an important step to ensure even cooking. Next, pat the salmon dry with paper towels to remove excess moisture and create a nice crust.
A good marinade will infuse your fish with flavour and ensure it stays juicy during the cooking process. A basic marinade needs salt, acid, and fat, and you can add other ingredients to taste. A popular combination is olive oil, soy sauce, lemon juice, parsley, honey, brown sugar, lemon zest, minced garlic, salt, and pepper. You can swap lemon for orange juice and zest, and add ginger and red pepper flakes for a spicy kick. Honey and sugar can be cut in half when using orange due to its natural sweetness.
You can whisk the marinade in a measuring jug or a small bowl. Place the salmon in a large zip-top bag and pour the marinade over it. Remove excess air and place the bag in a shallow dish in the refrigerator. Marinate the salmon for a minimum of 30 minutes to an hour, or overnight if you want a stronger flavour. If left too long, the fish can start to cure and cook in the marinade.
After marinating, the salmon is ready to be grilled. Heat oil in a cast iron skillet or a non-stick pan until hot. Add the seasoned salmon, skin side down, and cook for 3-4 minutes on each side until opaque or until the internal temperature reaches 145°F. Finish with a squeeze of fresh lemon juice and garnish with minced parsley.
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Pan grilling methods and duration
To grill salmon in a pan, you can use a cast iron skillet or a nonstick pan. If you use a stainless steel skillet, be sure to generously grease it with oil.
Before cooking, it is important to ensure that the salmon is at room temperature. Allow 20-30 minutes for the salmon to reach room temperature, then pat it dry with paper towels. This will help create a nice crust on the fish.
Brush each salmon fillet on both sides with olive oil and sprinkle with your chosen seasoning or spices. You can also marinate the salmon in a simple mixture of soy, ginger, and honey for 15-30 minutes or up to 24 hours.
Once the salmon is prepared, heat oil in the pan until hot. Place the salmon fillets skin-side down and cook for 3-7 minutes. Then, flip them carefully and cook for another 2-5 minutes, until the internal temperature reaches 145°F. The salmon is done when it flakes easily and the flesh inside is semi-translucent in the center.
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Salmon seasoning and spices
Salmon is a versatile fish that pairs well with many different seasonings and spices. A simple dry rub or marinade can add lots of flavour to your salmon.
A basic seasoning mix for salmon includes olive oil, kosher salt, black pepper, and garlic powder. You can brush the fish with olive oil or, if you prefer, use melted butter or ghee instead. Sage is another spice that goes well with salmon, but it will char on the grill, so it's better to use this spice when pan-frying your salmon.
If you're looking for a simple marinade, a mixture of soy, ginger, and honey will enhance the flavour of your salmon. You can prepare this marinade for indoor or outdoor grilling. The salmon only needs to marinate for 15-30 minutes to enhance its flavour, but you can leave it for up to 24 hours for even more flavour.
You can also try a dry rub on your salmon. First, pat the salmon dry with paper towels, then mix your chosen seasoning and rub it all over the fish, using about a teaspoon of seasoning per fillet. A dry rub will help create a nice crust on your salmon.
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Salmon skin preparation and cooking
To prepare salmon skin for cooking, start by ensuring the fish is descaled and pin-boned. Run your fingers along the flesh surface and sides to check for bones, and use tweezers to remove any you find. For scales, run your fingers back and forth across the skin and use the flat side of a knife to scrape them off.
Before cooking, pat the salmon skin dry with a paper towel to remove excess moisture. This will help create a nice, crispy texture when frying. If your salmon is vacuum-packed, it is recommended to leave the fish skin-side up in the fridge for an hour or so to further remove moisture.
When cooking, always start with the salmon skin-side down in the pan. Add enough oil to the pan so that the base is fully covered—this will ensure the skin becomes evenly bronzed rather than patchy and burnt. Heat the oil on a medium-high heat, then place the salmon in the pan and press down with a spatula or tongs for 10 seconds to ensure the skin makes full contact with the pan.
Cook the salmon skin-side down for around three-quarters of the total cooking time, or until the skin is well-rendered, lightly browned, and crispy. Then, carefully flip the fillets and finish cooking to your desired level of doneness.
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Salmon side dishes and pairings
Grilled salmon is a versatile dish that can be paired with a variety of sides, ranging from vegetables to grains and starches. Here are some ideas for side dishes and pairings to complement your grilled pan salmon:
Vegetables
Vegetables are a great option to pair with salmon, as they provide a balance of flavours and textures. Some vegetable sides that go well with salmon include:
- Asparagus: Roasted asparagus with a touch of Parmesan and garlic is a quick and easy side dish that pairs well with salmon.
- Squash: Grilling squash adds a smoky flavour that complements the salmon.
- Carrots: Roasted carrots glazed with honey-garlic butter sauce offer a sweet and savoury contrast to the dish.
- Kale: A large skillet, plenty of garlic, and a squeeze of lemon are all you need to prepare delicious kale as a side.
- Broccoli: Steamed broccoli with a garlic-lemon sauce adds a bright, fresh flavour to the meal.
Starches
Starchy sides can help round out the meal and satisfy heartier appetites. Here are some starch options to consider:
- Potatoes: Smashed potatoes, roasted red potatoes, or boiled potatoes with dill and garlic are all delicious options. For a special touch, try melted Parmesan or garlic butter smashed potatoes.
- Cauliflower rice: A light and lemony cauliflower rice is a great low-carb alternative to traditional rice and pairs well with seafood.
- Rice: Plain rice, lime-drizzled rice, or cilantro-lime rice are all excellent choices to accompany the salmon.
Grains
Grains provide a hearty and nutritious element to the meal. Consider the following grain options:
- Quinoa: A quinoa salad, such as the kale quinoa salad, offers a healthy serving of protein and vitamins.
- Risotto: A creamy lemony risotto with broccoli is a delicious and indulgent side dish, perfect for special occasions.
Other Options
In addition to the above, there are some other simple yet tasty sides to consider:
- Salads: A crunchy side salad, such as a quick-pickled cucumber and chive salad, or a light pasta salad with herbs and green beans.
- Pasta: Orzo pasta with spinach and Parmesan, or garlic noodles with oyster sauce, are flavourful yet simple sides.
- Sautéed Vegetables: A mix of sautéed vegetables, such as peppers, provides a colourful and nutritious addition to the plate.
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Frequently asked questions
It takes 15 minutes in total to grill salmon in a pan. Each side of the salmon should be cooked for 5-7 minutes.
The FDA recommends cooking salmon to an internal temperature of 145°F.
You can use a cast iron skillet, a grill pan, or a nonstick pan. If you use a stainless steel skillet, grease it generously with oil.
You should always use room temperature salmon. Allow 20-30 minutes for the salmon to reach room temperature. Pat the salmon dry with a paper towel and apply a dry rub or seasoning.
Grilled salmon is a versatile main course and can be served with any side dish. Some suggestions include a simple tossed salad, grilled zucchini, asparagus, corn salad, sautéed peppers, buttermilk mashed potatoes, steamed vegetables, garlic butter green beans, or garlic herb rice.
