Sockeye Salmon: Pan-Seared Perfection

Sockeye salmon is a quick and easy dish to cook, making it a great choice for a weekday dinner. It is also a fantastic source of nutrients, such as omega-3 and vitamin B.

To pan-sear sockeye salmon, you will need to season the salmon fillets with salt and pepper, and heat oil in a non-stick pan over medium-high heat. Place the salmon fillets in the pan, skin-side down, and cook for 3-5 minutes. Flip the fillets and cook for another 2-4 minutes.

You can also add a variety of ingredients to the pan to create a sauce for the salmon, such as butter, garlic, lemon juice, and fresh herbs.

Choosing the right fillets

First, try to buy fresh wild salmon. While stores may label salmon as "fresh" if it hasn't been frozen, it may not truly be fresh if it was caught weeks ago. Look for salmon with clear, shiny eyes and moist, shiny skin. The meat should be plump, firm, and without wrinkles. Avoid salmon with dried-out eyes and flesh that looks cracked, mushy, or dried. If it looks good, ask to smell it before it's wrapped up. Fresh salmon should have a fresh scent and not smell fishy.

However, truly fresh wild salmon is only available for a few months of the year. If you can't find fresh wild salmon, opt for vacuum-packed, frozen wild salmon. This salmon is usually less expensive and can taste fresh for up to six months if it's vacuum-packed and flash-frozen.

When it comes to colour, remember that "redder" doesn't always mean better. Sockeye salmon, for example, has a deep orange-red colour, while Coho salmon is paler. What's important is to avoid any salmon that shows signs of browning.

You should also consider the origin of the salmon. Where the fish was caught and its level of maturity can affect its taste. Troll-caught salmon, for instance, is often considered desirable as trollers catch fish individually by hook and line, ensuring each fish is well-handled and of good quality.

Lastly, be a responsible consumer. Ask your fishmonger if the salmon comes from a sustainable fishery. Look for certifications or ratings from organisations like the Marine Stewardship Council or the Blue Ocean Institute/Monterey Bay Aquarium's Seafood Watch program.

By following these tips, you'll be able to choose the right fillets for your pan-seared sockeye salmon, ensuring a tasty and responsible dining experience.

Seasoning

The key to perfect pan-seared sockeye salmon 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 that elevates the dish to restaurant quality.

The ingredients used for seasoning are simple: olive oil, salt, pepper, and salmon. You can also add lemon juice, butter, garlic, parsley, onion powder, smoked paprika, and garlic powder to enhance the flavour.

Begin by seasoning the salmon with salt and a few grinds of pepper. Don’t skimp on the salt—the biggest mistake most home cooks make is under-seasoning their food. You can also add a squeeze of lemon juice over each fillet and rub all the flavour in.

If you want to add a spice blend, brush the salmon fillets with olive oil first, so the spices stick. You can use a blend of kosher salt, ground black pepper, garlic powder, onion powder, and smoked paprika. Be liberal with the seasoning.

A good seasoning will make your salmon taste even better.

Heating the oil

Choosing the Right Oil

Select an oil with a high smoke point, such as canola, grapeseed, or avocado oil, to prevent it from burning. Olive oil is also a good option, but keep in mind that it has a slightly lower smoke point.

Heating the Pan

Use a 12-inch nonstick skillet or a similar large pan. Heat the oil over medium-high heat until it's hot and shimmering. This step is crucial, as adding the salmon to a pan that's not hot enough will result in a poor sear. A good indication that your pan is ready is when a drop of water dances and sizzles on the surface.

Adding the Salmon

Before adding the salmon, ensure that it has been seasoned with salt and pepper and is at room temperature. Carefully place the salmon fillets into the hot pan, skin-side up, lowering them away from you to avoid splattering.

Cooking the Salmon

Let the salmon cook undisturbed on the first side until the flesh appears cooked about 3/4 of the way up the fillet, typically for about 5 to 6 minutes. This step is crucial in achieving a beautiful, golden crust.

Flipping the Salmon

Use a fish spatula or a similar long, wide, flexible spatula to carefully flip the fillets. They should release easily from the pan. If they are sticking, the salmon likely needs more time to cook. Reduce the heat to medium and cook the salmon on the other side for an additional 2 to 4 minutes, depending on your desired doneness.

Final Steps

Once the salmon is cooked to your liking, transfer it to a plate and let it rest for a few minutes. You can then squeeze some lemon juice over the salmon and serve it with your choice of sides.

Sear the flesh side

Now it's time to sear the flesh side of the salmon. If you like to eat the skin, you may want to sear this side first, but for those who don't, searing the flesh side first will give you a beautiful presentation.

Sprinkle the flesh side with salt and pepper and, if you like, a squeeze of lemon juice. Then, place the salmon fillets flesh-side down in the pan, using a fish spatula to lower them away from you to protect against splatters. Press them lightly so the entire surface of the flesh comes into contact with the pan.

Let the salmon cook undisturbed for around 3 to 6 minutes, until the flesh is crispy and golden. You'll know it's ready to flip when it releases easily from the pan.

Flip and cook the other side

Now, it's time to flip the salmon fillets and cook the other side. Depending on your preference, you can cook the other side for 2 to 6 minutes. If you like your salmon medium-rare, 2 minutes on the other side should be enough. For a medium cook, leave the salmon on the other side for 3 to 4 minutes. Well-done salmon will need to be cooked for 6 to 8 minutes on the other side.

When flipping the salmon, carefully place the fillets in the skillet, skin-side up, lowering them down and away from you to protect yourself from any splatters. If you are cooking without the skin, simply flip the fillets and cook the other side for the desired amount of time.

It is important to note that the salmon will be easier to flip if you have let it come to room temperature before cooking and if you have dried the fillets with paper towels. This will ensure that the salmon is less likely to fall apart when flipped.

Once you have flipped the salmon, you can add in the butter, garlic, parsley, and lemon juice, stirring the melting butter around each fillet. The butter will begin to brown slightly. You can also substitute the butter with olive oil if you prefer.

If you are cooking the salmon with the skin on, the skin will provide a crispy texture that you can choose to eat or discard before serving.

Frequently asked questions