Pan-Seared Salmon: Dill Delight

Pan-seared salmon with dill is a quick, easy, and healthy meal that can be prepared in under 20 minutes. This simple dish requires few ingredients and is an excellent source of protein and omega-3 fatty acids. The key to achieving the perfect pan-seared salmon lies in choosing the right size fillets, seasoning them well, and allowing them to cook undisturbed in hot oil to create a golden crust.

Choosing the right size fillets

Choosing the right size of salmon fillet is crucial to achieving the perfect pan-seared salmon with a golden crust and a juicy, supple inside. The ideal fillet size depends on various factors, such as the number of people you're serving, their appetites, and the cooking method. Here's a guide to help you select the right fillet size:

Number of People and Appetites Matter

The first step in determining the right fillet size is considering the number of people you'll be serving and their appetites. As a general rule, when serving salmon fillets, each person typically consumes between 1/3 to 1/2 pound of fish. However, this can vary depending on the crowd's appetite and whether you want leftovers. Here's a breakdown to give you an idea:

• For a small gathering of 4 people, aim for 2 pounds of salmon fillets in total.
• If you're hosting 6 people, go for 3 pounds of fillets to satisfy everyone.
• For a larger group of 12 people, you'll need approximately 6 pounds of fillets to ensure everyone gets a generous portion.

Cooking Method Plays a Role

The cooking method you choose also influences the ideal fillet size. For pan-searing, it's essential to use fillets that are neither too thick nor too thin. Here's why:

• Thicker fillets, such as those used for baking, may require a longer cooking time and could end up overcooking on the outside before the inside is done.
• On the other hand, thinner fillets might cook too quickly and dry out, losing the juicy texture that makes salmon so delectable.

Portion Control for Perfect Pan-Searing

To achieve the perfect pan-seared salmon, aim for fillets that are around 6 ounces each. This size ensures that the salmon cooks evenly, developing a beautiful golden crust on the outside while remaining slightly undercooked in the center—the hallmark of a well-prepared salmon fillet.

Remember, when in doubt, it's better to have slightly larger fillets than ones that are too small. You can always slice the cooked salmon into smaller portions if needed, and larger fillets are more forgiving if you prefer your salmon slightly undercooked.

How to season the salmon

The key to perfect pan-seared salmon is choosing the right size fillets, seasoning them well, and letting them cook without disturbance. This technique, especially leaving the salmon untouched in hot oil, ensures a beautiful, golden crust that elevates the dish to restaurant quality.

Step 1: Prep the Salmon

Take the salmon out of the fridge about 15 minutes before cooking and pat the fillets dry with a paper towel. This will prevent the fish from sticking to the pan.

Step 2: Season the Salmon

Sprinkle the fillets with Italian seasoning, salt, and pepper. Don't skimp on the salt—the biggest mistake most home cooks make is under-seasoning their food.

Step 3: Cook the Salmon

Add the salmon to the hot skillet, carefully placing the fillets skin-side down. Cook until the fish begins to flake easily with a fork, about 5 minutes per side.

Tips:

• If using fillets with the skin on, place them skin-side down first.
• Don't try to flip the salmon if it's sticking. When the salmon is cooked, it will release from the pan and you can easily flip it.
• If you want to try something different, experiment with seasoning blends like zesty lemon-pepper, herbes de Provence, or za'atar.

How to cook the salmon

Ingredients:

• Salmon fillets
• Olive oil
• Salt
• Pepper
• Butter (optional)
• Lemon juice (optional)
• Dill

Utensils:

• Paper towels
• Large skillet
• Small bowl

Method:

• Take the salmon out of the fridge 15 minutes before cooking.
• Pat the salmon fillets dry with paper towels.
• Heat oil in a large skillet over medium-high heat.
• Season the salmon fillets with salt and pepper.
• Place the salmon fillets in the hot skillet, skin side down.
• Cook for 5-7 minutes on the first side, without moving the fillets.
• Flip the fillets and cook for another 3-5 minutes on the other side.
• Remove the salmon from the heat and set aside.
• If desired, make a sauce by combining lemon juice, butter, and dill in a small bowl.
• Spoon the sauce over the salmon fillets and serve immediately.

Making the dill sauce

Ingredients

• 1/4 cup of mayonnaise
• 1/2 cup of plain yogurt (reduced-fat)
• 1/4 cup of cucumber (finely chopped)
• 1 teaspoon of fresh dill (snipped)

Instructions

• Combine the mayonnaise, yogurt, cucumber, and dill in a small bowl.
• Whisk the ingredients together until the sauce is smooth and creamy.
• Plate the salmon and drizzle the sauce over it.
• Garnish with fresh dill or lemon slices.

What to serve with the salmon

There are many side dishes that can complement the flavours of pan-seared salmon with dill. Here are some ideas:

Starch-based dishes

• Baked potato
• Rice pilaf
• White rice
• Cous cous
• Mashed potatoes
• Farro salad
• Orzo pasta
• Linguine
• Ramen
• Quinoa
• Sweet potato fries

Vegetable dishes

• Roasted green asparagus
• Mini potatoes with salt, thyme, rosemary, and black pepper
• Roasted zucchini with Parmesan
• Broccoli
• Green beans
• Brussels sprouts
• Spinach
• Oven-roasted asparagus
• Broccoli with bacon and cranberries
• Green beans almondine
• Grilled vegetables (zucchini, red peppers, purple onions, yellow squash, eggplant, cauliflower steaks)
• Greek lemon-roasted baby potatoes
• Roasted beets and carrots
• Avocados
• Cucumber salad
• Snow peas
• Purple cabbage
• Broccoli, turnips, carrots, beets, brussel sprouts, bell peppers, radishes
• Arugula
• Blueberry walnut salad
• Fresh fruit salad

Frequently asked questions