Simple pan-seared salmon makes a perfect weeknight staple. No marinating or prep-work is needed here. Simply pan-sear for 3-5 minutes on each side and this flavorful, omega-3 rich fish is ready.

Simple Pan-Seared Salmon

Simple pan-seared salmon is on our dinner menu at least a couple of times per month. We mix up the sides depending on the season and what we have on hand, but luckily it really goes with everything. From summer salads and grilled veggies, to cool weather roasted roots and sauteed leafy greens, to springtime new potatoes and fresh peas.

Hälsa Kids

I’m excited that both my boys finally love this versatile dish (almost) as much as I do. A cool part about being a food blogger is that all those posts you write add up to a journal of sorts, and it was interesting to see an entry I wrote about this dish almost 4 years ago on my old blog. At the time, my now 8-year old was not a fan.

This is a good reminder of how taste buds and food preferences can evolve over time. So even if you are reading this and think “my kid would never eat that,” just keep trying, you never know! You can’t force them to try it or like it, but with patience and persistence, eventually, they may surprise you.

Recipe Basics

The key with this dish is starting out with good, fresh salmon and then cooking it until just done. If possible, choose wild salmon or sustainably raised farmed salmon. All you really need to go with it is a little coarse salt, such as Kosher or sea salt. A little freshly ground pepper is nice too, as long as your kids don’t mind. Another simple touch is to add freshly squeezed lemon or serve a lemon wedge on the side.

Topping Suggestions

Of course, where you go from there is up to you. You can keep it salt and pepper simple or you can serve it with a variety of sauces and toppings. Here are some delicious ideas:

• Scandinavian Creamy Dill Sauce: mix together plain Greek yogurt (or avocado) with chopped dill and/or parsley and lemon; if desired, mix in a little mayo to make it less tart
• Parsley Pesto Sauce: combine parsley, garlic, nuts, and olive oil in a blender to make sauce
• Nordic Fruit Salsa: mix together fresh berries, such as strawberries, raspberries, blackberries and/or blueberries, add a little lemon juice and fresh parsley
• Fresh Herbs: simply chop one or more fresh herbs (such as parsley, dill, or chives) and sprinkle over the fish

Omega-3 Fatty Acids

Salmon is high in DHA, a type of omega-3 fatty acid found in seafood. Research shows that consuming DHA is associated with many benefits, including brain development, improved heart health, and reduced inflammation.

[bctt tweet=”Omega-3 packed pan-seared salmon is so delicious and easy to make it should be on everyone’s menu rotation… ” username=”halsanutrition”]

Other Salmon Recipes to Try

Like salmon? Here are a few of my other favorite dishes:

• Roasted Salmon with Avocado Dill Sauce
• Smoked Salmon and Avocado Cucumber Apps
• Refueling with Smoked Salmon Stuffed Hasselback Potatoes

Simply Pan-Seared Salmon

This pan-seared salmon is so easy to make and pairs well with any sides. Cook filets that are up to 1.25/1.5 pounds as a whole, or cut into smaller, portion-sized filets if you prefer.

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Prep Time 5 minutes mins

Cook Time 10 minutes mins

Servings 4 people

Ingredients

  

• 1 tablespoon butter or canola/avocado oil
• 1 ½ pounds salmon filet
• 1 teaspoon coarse salt (e.g., Kosher or sea salt)
• 1 pinch freshly ground pepper (optional)
• ¼ cup fresh chopped parsley or dill or 2 tablespoons of chopped chives
• ½ lemon sliced into wedges

Instructions

 

• Heat butter or oil over medium heat in a 12-inch cast-iron or non-stick skillet. Season salmon with salt on non-skin side.
• Add salmon, non-skin side down, and cook for 4-6 minutes, adjusting heat as needed.
• Use a large spatula to gently flip salmon. Cook for another 3 to 5 minutes, until just cooked through or almost cooked through.
• Transfer to serving platter. Sprinkle with fresh herbs and arrange lemon slices on the side

Notes

Note, thicker cuts will take longer to cook through, while tail-end or thinner filets may take only 3 minutes per side.
For filets that are thicker than 1 inch or greater than 1.25/1.5 pounds, cut into portion-sized pieces before cooking.