Tillie Doyle
Pan-grilled salmon is a quick, easy, and healthy meal that can be paired with a variety of side dishes. The key to perfect pan-grilled salmon fillets lies in 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. The ingredients are simple: oil, salt, pepper, and salmon. For a 15-minute meal, brush the salmon fillets with olive oil, sprinkle them with salt and pepper, and grill them for 4-5 minutes on each side.
| Characteristics | Values |
|---|---|
| Preparation time | 15 minutes |
| Cooking time | 4-5 minutes per side |
| Resting time | 5 minutes |
| Fish temperature | Room temperature |
| Pan type | Cast iron, non-stick, stainless steel |
| Pan size | 12 inches |
| Oil type | Olive oil, avocado oil, sesame oil, melted ghee, unsalted butter |
| Seasoning | Salt, pepper, garlic powder, cayenne pepper, red pepper flakes, dried spices, herbs |
| Marinade | Soy sauce, garlic, ginger, honey |
| Garnish | Lemon juice, minced parsley, green onions |
| Sides | Sauteed Peppers, Buttermilk Mashed Potatoes, steamed vegetables, Garlic Butter Green Beans, Garlic Herb Rice, broccoli salad |
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What You'll Learn
Choosing the right size fillets
Choosing the right size of salmon fillets is crucial for achieving the perfect pan-grilled salmon. Opting for 6-ounce fillets, approximately 1¼ inches thick, ensures even cooking throughout. This size strikes a balance, preventing the exterior from overcooking while allowing the interior to reach the desired doneness.
When purchasing salmon fillets, it is advisable to select those with the skin on. The skin adds a delightful, crispy texture to your dish and is particularly savoury due to its fatty content. If you prefer your salmon without skin, you can always remove it before cooking or opt for skinless fillets.
To accommodate the size of your chosen fillets, it is essential to use a pan that provides ample space. A 12-inch skillet is an ideal choice, allowing you to cook multiple fillets simultaneously without crowding the pan. This size also ensures that your fillets cook evenly, promoting a consistent doneness across each piece.
The thickness of your salmon fillets will influence their cooking time. Thicker fillets, such as those approximately 2 inches thick, may require a longer cooking duration to ensure doneness. As a general guideline, aim for 4 to 5 minutes of cooking time per side for 1-inch-thick fillets. Adjust this timing accordingly if your fillets are thicker or thinner.
Lastly, consider the number of people you intend to serve. The standard 6-ounce fillet is typically a generous portion for one person. However, if you anticipate heartier appetites or desire leftovers, you may opt for larger fillets or increase the number of 6-ounce fillets you prepare.
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Marinating the salmon
Marinating your salmon fillets before pan-grilling them can take their taste to the next level. Here are some tips and tricks for marinating salmon:
Choose your marinade
A simple yet effective marinade for salmon fillets is olive oil, salt, pepper, and garlic powder. You can also add some sage to this marinade, but be aware that it will char on the grill. If you want to get creative, you can whisk together soy sauce, garlic, ginger, and honey for an Asian-inspired marinade. If you use this marinade, be sure to discard the leftover marinade after coating the salmon fillets.
Prepare the salmon
Before you add your marinade, it's important to pat the salmon fillets dry with paper towels. This will help to create a nice crust on the fish and ensure even cooking. You can use fresh or frozen salmon fillets, but make sure they are at room temperature before cooking to avoid uneven cooking. Allow 20-30 minutes for the salmon to reach room temperature.
Apply the marinade
Once your salmon fillets are dry and at room temperature, it's time to apply the marinade. Brush the marinade onto both sides of the fillets or place the fillets in a shallow dish and pour the marinade over them. If you're using the soy sauce marinade, cover and chill the salmon for 5 minutes before cooking. For the olive oil and spice marinade, you can cook the salmon fillets immediately after applying the marinade.
Cooking tips
When cooking marinated salmon fillets, it's important to use a hot pan with hot oil. A cast iron, non-stick, or stainless steel pan can be used, but make sure to grease a stainless steel pan generously to prevent sticking. Place the salmon fillets skin-side down in the pan and cook for 3-5 minutes on each side, depending on your desired level of doneness. If you're using the soy sauce marinade, cook the salmon skin-side up for 5 minutes, then turn and coat with the reserved marinade before cooking for an additional 5-7 minutes.
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Pan preparation
To prepare your pan for grilling salmon fillets, you'll need to decide on the type of pan you want to use. A cast-iron skillet is recommended, but you can also use a non-stick or stainless-steel pan. If you opt for stainless steel, be sure to generously grease it with oil, as salmon has a tendency to stick to the pan. For non-stick pans, you can use butter or oil.
If you want attractive grill marks on your salmon, use a grill pan. If you're cooking many fillets at once, use a large skillet (12 inches). If you're cooking in a smaller skillet and in several batches, wipe the pan between batches to remove burnt bits and add more oil before cooking the next batch.
Before cooking, heat your chosen oil in the pan until hot and shimmering. You can use olive oil, avocado oil, or melted ghee. For a buttery flavour, you can also brush the fish with melted butter or ghee instead of oil.
If you're using a marinade, heat the pan first, then add the marinade to the hot pan before placing the salmon fillets in the pan.
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Cooking time and temperature
The cooking time and temperature for pan-grilled salmon fillets depend on the thickness of the fillets and your desired level of doneness. For a 1-inch-thick fillet, grill for about 5 minutes on each side. For thicker fillets, you may need to cook them for a little longer, while thinner fillets may take slightly less time.
It is important to ensure that your salmon fillets are at room temperature before cooking, as this promotes even cooking. Allow 20-30 minutes for the salmon to reach room temperature.
When pan-grilling, heat your oil in a skillet over medium-high heat until hot and shimmering. Add the seasoned salmon to the skillet, skin-side down, and cook undisturbed for about 3 to 5 minutes, until golden and crisp. Then, carefully flip the fillets and reduce the heat to medium. Continue cooking for another 4 to 5 minutes, or until done to your liking.
The FDA recommends an internal temperature of 145°F for cooked fish. To check the doneness of your salmon fillets, you can use an instant-read thermometer to measure the internal temperature. Alternatively, insert a fork into the thickest part of the fillet and gently pull to flake the salmon. If the salmon flakes easily and is opaque throughout, it is likely cooked through.
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Serving suggestions
Pan-grilled salmon is a versatile dish that can be served with a variety of side dishes. Here are some ideas:
- Sauteed Peppers
- Buttermilk Mashed Potatoes
- Steamed vegetables
- Garlic Butter Green Beans
- Garlic Herb Rice
- Salad
- Broccoli Salad
- Any other side dish of your choice
You can also add a squeeze of fresh lemon juice and garnish with minced parsley. For a more indulgent option, make a lemon butter sauce to drizzle over the salmon.
If you want to add extra flavour to the salmon itself, brush the fillets with melted butter or ghee instead of olive oil, or use avocado oil if you prefer a higher smoke point.
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Frequently asked questions
First, take your salmon fillets out of the refrigerator 15-20 minutes before cooking to bring them to room temperature. Pat the fillets dry with a paper towel, then season with salt and pepper.
A cast iron skillet is recommended for pan-grilled salmon. You can also use a non-stick or stainless steel pan, but be sure to generously grease a stainless steel pan with oil.
After placing the salmon fillets in the pan skin-side down, sear for 3-8 minutes. Flip once the flesh has lightened about 3/4 of the way up the fish. Sear the other side for another 1-5 minutes.
Before adding the salmon to the pan, pat each fillet dry with a paper towel. This will help to prevent the salmon from sticking to the pan and ensure the skin crisps nicely.
You can season salmon fillets with salt, pepper, garlic powder, paprika, parsley, cumin, coriander, and cayenne pepper for a kick. For a marinade, try a mixture of lemon juice, olive oil, garlic, oregano, and paprika.
