Tillie Doyle
Pan-grilled salmon is a versatile dish that can be paired with a variety of sides, such as sautéed peppers, mashed potatoes, steamed vegetables, or a crisp salad. It is a quick and easy way to cook salmon to perfection, with a crispy exterior and a tender, flaky interior. The key to achieving the perfect pan-grilled salmon lies in choosing the right size fillets, seasoning them well, and allowing them to cook undisturbed in a hot pan. This technique ensures a beautiful, golden crust that elevates the dish. By following a few simple steps, anyone can master this delicious recipe at home.
| Characteristics | Values |
|---|---|
| Pan Type | Cast iron skillet, stainless steel skillet, grill pan, or nonstick skillet |
| Pan Size | 12-inch |
| Pan Temperature | Medium-high heat |
| Oil Type | Olive oil, avocado oil, or butter |
| Salmon Type | Wild salmon, farmed salmon, or salmon with/without skin |
| Salmon Temperature | Room temperature |
| Salmon Seasoning | Salt, pepper, dijon mustard, soy sauce, garlic, or a dry rub |
| Cooking Time | 3-8 minutes on the first side, 1-5 minutes on the other side |
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What You'll Learn
Choosing the right salmon fillets
Freshness and Quality
Start by selecting fresh salmon fillets, either from the fish counter or a trusted fishmonger. Wild salmon, such as wild sockeye or Atlantic salmon, is an excellent choice. If opting for farmed salmon, look for labels indicating responsible farming practices.
Thickness and Size
Aim for center-cut fillets that are about 1-inch thick. Thinner pieces will cook quicker, so adjust your timing accordingly. For individual portions, a 6- to 8-ounce fillet per person is a good guideline.
Temperature
Allow your salmon fillets to reach room temperature before cooking. Take them out of the refrigerator 15 to 20 minutes beforehand. This step ensures even cooking and helps prevent the fillets from cooking unevenly or seizing up when they hit the hot pan.
Dryness
Before adding the fillets to the pan, use paper towels or a clean dish towel to pat them dry. Moist or wet fillets are more likely to stick to the pan and may hinder the formation of a crispy skin.
Skin-On or Skin-Off
The choice between skin-on or skin-off fillets depends on your preference. Skin-on salmon provides the opportunity to create a crispy skin, which many consider a delicacy. However, if you prefer, you can ask your fishmonger to remove the skin or opt for skin-off fillets.
Remember, choosing the right salmon fillets is just the first step. Proper seasoning, a hot pan, and controlled cooking are also essential for achieving that perfect pan-grilled salmon steak.
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Preparing the salmon
Next, season the salmon. You can use salt and pepper, or a dry rub made from dried spices and herbs. Mix the seasoning and rub it all over the fish, making sure to cover the sides as well. You will need about a teaspoon of seasoning per fillet.
Now, heat oil in a pan. You can use olive oil, avocado oil, or butter. A cast iron skillet is recommended for cooking salmon, but a large stainless steel skillet will also work. Heat the oil over medium to medium-high heat until it is hot and shimmering.
Finally, add the salmon to the pan. If your salmon has skin, place it skin-side down first to crisp up the skin and create a crust. If your salmon does not have skin, place the flesh side down.
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Preparing the pan
To prepare the pan for grilling salmon, you will need to take the salmon out of the refrigerator around 15 to 20 minutes before you plan to cook it. This will bring the salmon to room temperature, which will help it cook more evenly. While you wait, you can season the salmon with salt and pepper, or a dry rub of dried spices and herbs.
When you are ready to cook, use a paper towel or a clean dish towel to pat each salmon fillet dry. This will help create a nice crust on the fish. Next, heat oil in a pan until hot and shimmering. The best pan to use is a large, wide, non-stick skillet made of stainless steel or cast iron. A grill pan will also work.
Once the pan is hot, it's time to add the salmon. Place the fillets skin-side down and sear for about 3 to 8 minutes, depending on the thickness of the fillet. The skin is tough and durable and can withstand more time on the hot surface of the pan without overcooking the salmon.
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Cooking the salmon
Pat the salmon dry with a paper towel. This will help create a nice crust on the fish. Season the salmon with salt and pepper, or a dry rub of dried spices and herbs.
Heat oil in a pan until hot and shimmering. A thin layer of oil should be used, and the pan should be hot before the oil is added. A cast iron skillet is recommended, but a non-stick skillet can also be used.
Place the salmon fillets in the pan, skin-side down. The salmon should sizzle when it hits the pan. Cook the salmon undisturbed for about 3-8 minutes, depending on the thickness of the fillet. The salmon is ready to flip when the flesh has lightened about three-quarters of the way up the fillet.
Flip the salmon and cook for another 1-5 minutes, depending on your desired level of doneness. The salmon is done when it is golden and crisp on the outside and just barely cooked in the centre.
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Serving suggestions
Pan-grilled salmon is a versatile dish that can be served with a variety of sides. Here are some suggestions:
- Sauteed Peppers
- Buttermilk Mashed Potatoes
- Steamed vegetables
- Garlic Butter Green Beans
- Garlic Herb Rice
- Mango Avocado Salsa
- Sautéed Vegetables
- Easy Coconut Rice
You can also use the salmon as the protein for a salad.
If you're feeling creative, try making a sweet and spicy sauce for your salmon steak using lemon juice, honey, garlic, and red pepper. This combination will add a pop of freshness and a little extra bite to your dish.
For a simple, yet elegant presentation, it is recommended to serve the salmon with the skin side down, as the sear on the first side is usually the prettiest.
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