Pan-Grilled Salmon Perfection: A Simple, Quick Guide

Pan-grilled salmon is a quick and easy meal to make for dinner. It is also a healthy option, as salmon is loaded with nutrients. The key to perfect pan-seared salmon is choosing the right size fillets, seasoning them well, and allowing them to cook undisturbed. This technique, especially leaving the salmon untouched in hot oil, ensures a beautiful, golden crust that elevates the dish to restaurant quality.

Choosing the right pan

When it comes to choosing the right pan for pan-grilled salmon, there are a few options to consider. Here are some detailed instructions and tips to help you select the best pan for achieving that perfect, crispy salmon:

Cast Iron Skillet

A cast iron skillet is a popular choice for pan-grilling salmon. It retains heat well and can give your salmon a beautiful sear. If you opt for a cast iron skillet, make sure it is well-seasoned before use. This will help create a non-stick surface, making it easier to flip your salmon fillets without them breaking apart. Cast iron skillets are ideal for achieving that sought-after crispy skin on your salmon.

Non-Stick Pan

If you're worried about your salmon sticking to the pan, a non-stick skillet is a foolproof option. These pans are designed to heat up quickly and distribute heat evenly, ensuring your salmon cooks evenly and can be easily flipped without sticking. Non-stick pans are a great choice if you want a lower-maintenance option that doesn't require as much seasoning or oil as other pan types.

Stainless Steel Pan

While stainless steel pans can be used for pan-grilling salmon, they do come with a higher risk of sticking. If you choose to go with a stainless steel pan, be sure to grease it generously with oil to create a non-stick surface. Stainless steel pans are known for their even heat distribution, which can help you achieve evenly cooked salmon fillets.

Grill Pan

If you're looking for those gorgeous grill marks on your salmon, a grill pan is the way to go. A grill pan typically has ridges that will leave those distinctive marks on your salmon, giving it a restaurant-style appearance. Keep in mind that if you're using a grill pan, you'll need to ensure it's non-stick or well-greased to prevent sticking.

Pan Size

In addition to the type of pan, consider the size. A larger skillet, around 12 inches, is ideal if you plan on cooking multiple fillets at once. This will give you enough space to cook without crowding the pan, which is crucial for even cooking and achieving that perfect sear.

Remember, the key to choosing the right pan is considering your specific needs and preferences. Cast iron skillets and grill pans are great for achieving crispy skin, while non-stick pans offer convenience and ease of use. Stainless steel pans, though requiring more oil or grease, can also get the job done.

Preparing the salmon

Firstly, you'll want to ensure your salmon fillets are at room temperature before cooking. This is important for even cooking, as it ensures all parts of the fish cook at the same rate. Take the salmon out of the refrigerator 20-30 minutes before you plan to start cooking.

Next, you'll want to pat the salmon dry with paper towels. This step is important as it helps to create a nice crust on the fish when it hits the hot pan. It's also a good idea to remove any excess moisture from the fish before adding any seasonings.

Now it's time to season the salmon. You can use a variety of seasonings, but a simple combination of salt and pepper is a classic choice. Don't be afraid to be generous with the salt, as this will enhance the natural flavour of the salmon. You can also add other seasonings like garlic powder, paprika, dried basil, or parsley flakes to add more depth of flavour. Mix your chosen seasonings together and rub them all over the salmon fillets, ensuring the sides are also coated.

At this point, you can also prepare a marinade if you wish to add more flavour to your salmon. A simple marinade can be made by whisking together ingredients like soy sauce or tamari, avocado or olive oil, garlic, and honey or Dijon mustard. Place the salmon fillets in a shallow dish and pour the marinade over them, ensuring they are well coated. You can then cover and chill the salmon in the fridge for about 30 minutes to let the flavours really soak in.

Once your salmon is seasoned or marinated, you're ready to start cooking. Heat some oil in a pan over medium-high heat. You can use a cast iron skillet, a non-stick pan, or a grill pan for this. Allow the pan to get nice and hot before carefully placing the salmon fillets into it. If you're using skin-on salmon, start with the skin side down to get a nice crispy skin.

And that's it! You're now ready to follow the rest of the cooking instructions for your chosen pan-grilled salmon recipe.

Cooking the salmon

To cook the salmon, you'll need to first pat the fillets dry with a paper towel. This will help to create a nice crust on the fish. Then, mix your chosen seasoning and rub it all over the salmon. You'll need about a teaspoon of seasoning per fillet. Be sure to rub the seasoning onto the sides of the fish as well.

Next, heat oil in a pan until hot. A cast iron skillet is the best pan to use for this. Add the seasoned salmon to the skillet, cooking the fish skin side down first. Allow the salmon to cook for about 3 to 5 minutes on each side, or until it is opaque and/or registers an internal temperature of 145°F. It's important to let the fish cook on medium heat to prevent it from burning.

Once the salmon is cooked to your liking, remove it from the pan and place it on a serving plate. Allow the fish to rest for about 10 minutes before serving. The salmon will continue to cook even after it has been removed from the heat.

As an optional finishing touch, you can squeeze some fresh lemon juice over the cooked salmon and garnish with minced parsley, or drizzle with a lemon butter sauce.

Flipping the salmon

Before flipping, ensure that the salmon has cooked long enough on the first side. The cooking time on the first side will depend on the thickness of your salmon fillets. For thinner fillets, about 3-4 minutes on medium to medium-high heat should be sufficient. For thicker fillets, you may need to cook it for about 5 minutes. The goal is to get a nice golden colour and a crispy texture on the first side.

Once the salmon is golden and crispy on the first side, it's time to flip! Carefully flip the salmon fillets over using a spatula. If you're using a non-stick pan, the fish should release easily from the pan. If you're cooking salmon with the skin on, the skin side should be cooked first, so you'll be flipping the salmon onto its flesh side.

After flipping, continue cooking the salmon on the second side. The cooking time on this side will also depend on the thickness of the fillets and your desired doneness. For thinner fillets, 3-4 minutes should be enough, while thicker fillets may need a little longer. If you prefer your salmon to be medium-rare, shorten the cooking time, and if you prefer it well done, add a minute or so.

It's important to note that you should only flip the salmon once during the cooking process. Constant flipping can affect the even cooking of the salmon and may cause it to fall apart.

Additionally, if you're using a non-stick pan, it's best to use a spatula designed for fish, as it will help you flip the salmon more easily without breaking it.

Serving suggestions

Pan-grilled salmon is a versatile dish that can be served with a variety of side dishes. Here are some ideas to get you started:

• Sauteed vegetables, such as peppers or garlic butter green beans
• Buttermilk mashed potatoes
• Steamed vegetables
• Garlic herb rice
• Salad, such as a simple salad or a cucumber tomato salad
• Baked potato or sweet potato
• Grilled portobello mushrooms, grilled broccolini, or grilled okra
• Mango avocado salsa
• Sautéed vegetables and easy coconut rice

For a more substantial meal, you could serve the salmon with mashed potatoes and steamed vegetables, or as a lighter option, pair it with a crisp salad.

Frequently asked questions