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Simple Pan-Seared Salmon

September 19, 2016 by Maria Adams 3 Comments

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

pic of salmonPin

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.

A simple, pan-seared salmon should be a staple item on your menu rotation. Packed with omega-3's, this nutritious meal also goes with just about everything. Just pan-sear and add your favorite topping or sauce and serve with the sides of the day. Pin

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 fresh 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 skyr with chopped dill and/or parsley and lemon; 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 EPA and DHA, a type of omega-3 fatty acid found in seafood. Research shows that consuming EPA and DHA is associated with many benefits, including brain development, improved heart health, and reduced inflammation.

Omega-3 packed pan-seared salmon is so delicious and easy to make it should be on everyone's menu rotation... Click To Tweet

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
Simple Pan-Seared Salmon
 
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Prep time
5 mins
Cook time
10 mins
Total time
15 mins
 
This pan-seared salmon is so easy to make and pairs well with any sides. Cook filets that are up to 1.25 pounds as a whole, or cut into smaller, portion-sized filets if you prefer.
Author: Maria Adams
Recipe type: dinner, seafood
Serves: 4
Ingredients
  • 1 tablespoon butter, olive, or canola
  • 1.25 pounds salmon filet
  • 1 teaspoon coarse salt (e.g., kosher or sea salt)
  • Freshly ground pepper to taste (optional)
  • ¼ cup fresh chopped parsley, chives, or dill (optional)
  • ½ lemon, sliced into 4 wedges
Instructions
  1. Heat butter or oil over medium-high heat in a 10-12 inch cast-iron or non-stick skillet.
  2. Add salmon, skin side down and sprinkle top side with half of salt and pepper. Turn heat down to medium and cook for 4 to 6 minutes.
  3. Use a large spatula to gently flip salmon. Carefully peel off skin with the help of a fork; it should come off easily. (Alternatively, you could leave the skin on). Sprinkle with the other half of salt and pepper. Cook for another 3 to 5 minutes, until just cooked through or almost cooked through.
  4. 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 pounds, cut into portion-sized pieces before cooking.
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Filed Under: Dinner, recipes Tagged With: dill sauce, omega-3, picky eating, salmon

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  1. Unique and Untraditional Taco Recipes | Luvo says:
    October 4, 2016 at 3:17 pm

    […] tortillas with Pan-seared Salmon then top with a honey-soy dressing, toasted sesame seeds, micro greens and bean sprouts. […]

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  2. Baked Maple and Cinnamon Pears | Daily Fiber Intake-healthy eating, high fiber diet,fiber says:
    October 15, 2018 at 11:13 pm

    […] recipes which can be tried and examined a number of occasions every week. Recipes comparable to Seared Salmon Roasted Hen Legs, Vegetarian Pepper and Beef Tacos are on the menu of our menu. If I wish to […]

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  3. 6 Foolproof Ways to Cook Salmon at Home | Openfit says:
    May 19, 2020 at 7:47 pm

    […] which you can leave on or take off. Registered dietitian Maria Adams, MS, MPH, RDN, loves serving pan-seared salmon to her family, since it’s packed with nutrition and super easy to […]

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Hey there!

I'm Maria, a mom and Registered Dietitian with a love for good food. Let me help you navigate your way to happier, more confident eating and cooking. I take a non-diet, intuitive eating approach and truly believe that all foods can fit! Read More…

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halsanutrition

Maria Adams MS MPH RDN
So I tried to make an impromptu video on how to ma So I tried to make an impromptu video on how to make a chocolate banana smoothie. As you can see it did not go too well. 🤣Seriously, there are several takes like these. My 14-year old was manning the camera and couldn’t keep himself from laughing, which meant that I could not stay serious either. 😂(So then I tried filming myself, but holding your phone with one hand and trying to pour a smoothie into a glass with the other is not so easy.) It might be time to invest in a phone stand. (Or stick to photos!)

In case you are curious about how to make this smoothie, here is the recipe:

Chocolate Banana Smoothie 🍌🍫

1 cup milk
1 banana (frozen for a thicker and colder smoothie) 
1 tablespoon cocoa or cacao powder (we love @flavanaturals which is delicious and extra high in antioxidants )

(Optional add in: 1 tablespoon peanut butter)

Simply combine everything in a blender until smooth. Pour into a glass & enjoy! It’s perfect snack for hungry, growing tweens and teens....and hungry, busy mamas too! It’s especially great for refueling post-exercise. 

#videobloopers #chocolatebanana #chocolatebananasmoothie #snackideas #familynutrition #halsanutrition
Mix up your usual breakfast or snack by adding a v Mix up your usual breakfast or snack by adding a veggie or two. 🌱Sure, eggs on toast are delicious alone, but they really make you pause and slow down when they are presented in as colorful of a way as here.⁠⁠ 💛
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Veggies not only add beauty, but they also add flavor, texture, and, of course, nutrients. ⁠(Microgreens are one of my favorite additions. I also love radishes and need to remember to buy them more often!)⁠⁠
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It's easy to get in a rut with our meals. It's also easy to mindlessly eat while scrolling or typing away on our devices. ⁠⁠
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Put the screen away and carve out a little extra time to make your meal. Add a little extra color to your plate in the form of veggies or fruit and then give your food the full attention it deserves.⁠⁠ 🌈
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Sure, it takes a little more work to wash and slice up some produce, but the effort is well worth it. ⁠⁠💫
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#halfplateveggies #moreveggies #eggsontoast #satisfyingsnack #nourishingsnack #mindfuleating #mindfulsnacking #colorfulplate #halsanutrition #snacktime #familynutrition #momnutrition #spiceupyoursnack #mixupyoursnack #nourishingfood #nondietapproach #intuitiveeating #registereddietitian
Happy Weekend! 💫It’s snowing here again, but Happy Weekend! 💫It’s snowing here again, but it’s winter after all. ❄️ I find it absolutely beautiful but that said, I admit I am also looking forward to warmer days and being outside without my fingers & toes getting cold so easily! (hello #reynauds)

I did get my boys out for a dog walk in the snow this afternoon. Grateful for these moments. ❤️ Also grateful for our dog who gets us out of the house even when it’s cold out. 

Hoping we get enough fresh snow for cross-country skiing this weekend. And perhaps an outdoor fika. ☕️What are your weekend plans? 

#stillwinter #marblehead #weekendmood #getoutside #snowflakes #halsanutrition
More snow is coming ❄️❄️❄️here and to More snow is coming ❄️❄️❄️here and to say that temperatures have been cold throughout most of the US lately would be an understatement! 💨So why not warm up with a hot bowl of soup or stew. 🍲

My latest blog post features a round up of 11 delicious vegetarian soup and stew recipes from some of my favorite food bloggers. Best of all, they can all be made with the help of an instant pot or slow cooker.

Included in the round up is my slow cooker black bean, sweet potato, quinoa chili pictured here. 🌶 

Get the link in my profile. ⤴️ 

What’s your favorite soup or stew?

#slowcookerrecipes #vegetarianrecipes #plantforward #halsanutrition #familyfriendly #instantpotrecipes #familyfuel #souprecipes #stewrecipes #vegetarianchili #foodtographyschool #foodtography #meatlessmonday
Anyone know what these are? They are “semlor” Anyone know what these are? They are “semlor” and they were traditionally eaten in Sweden on Fat Tuesday. (These days they are enjoyed for a longer stretch of time.) 

Semlor are an absolute favorite of mine. The combination of real whipped cream, almond paste, and the sweet cardamom bun is 💯.

There was a time when these would have been on my “shouldn’t eat” or “should restrict” list. I still ate them, but with a side of restraint and overanalyzing.

Thankfully, I was eventually made aware that I was being affected by diet culture. These days I eat semlor with pure joy and satisfaction. 💗

#semlor #semla #fattuesday #fettisdagen #svenskmat #svenskkultur #dietculture #dietculturedropout #intuitiveeating #nondiet #foodtographyschool #foodtography @foodtographyschool #bakersofinstagram #swedishfood #whippedcream #almondpaste #cardamombuns #swedishtradition #replicasurfaces #halsanutrition
Happy Valentine's and Galentine's weekend! ❤️O Happy Valentine's and Galentine's weekend! ❤️One of the simplest ways to celebrate is with chocolate. 🍫I mean, flowers are nice, but chocolate is divine. ⁠⁠
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I recommend getting outside for a nature walk, some skiing, or even just a neighborhood stroll. 🏡Last weekend I got my family out for a walk and we mixed it up by walking down streets that we had never been on before...even though we have lived in this neighborhood for almost 6 years!⁠⁠
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After this "forced family fun" 🤣,as I know some people like to call it, keep the family gathered by serving up a cozy, delicious, chocolatey snack: like this chocolate fondue platter or a cup of homemade hot cocoa with extra whipped cream. Yum.⁠⁠ Recipes for both are on my website. 
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Also, Happy Winter Break if your kids are off. ❄️We will be home all week, so check back here for recipe ideas that your kids can make on their own or with a little help from you. Who knows, maybe I will even have my kids help me post my first Instagram reel. (The ones that are already on here are thanks to my fabulous niece @kateginder ).⁠⁠
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#valentines #galentines #familyfun #chocolatefondue #cocoa #meltedchocolate #familysnack #forcedfamilyfun #recipeontheblog #halsanutrition #winterbreak
Who eats the most citrus in your house? 🍊⁠⁠ Who eats the most citrus in your house? 🍊⁠⁠
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I'm pretty sure I'm the #1 consumer here. However, as may be the case for many of you, I find that when I cut it up and put it out the rest of my family is much more likely to indulge. 💛 (The exception being with clementines, 𝒂𝒍𝒎𝒐𝒔𝒕 everyone in my house is pretty good at peeling their own.)⁠⁠
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Inspired by my friend @jennyshearawn, I took my sliced up citrus a step further in this picture, drizzling it with a touch of honey and lime and then sprinkling on some mint leaves. 🌱🍊🍯Yum! It was almost too pretty to eat it! If you are in a fruit rut or want to get some more vitamin-C packed citrus into your family I totally recommend this simple citrus plate.⁠⁠
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Ok, time for an afternoon grapefruit break. I grew up eating grapefruit with my breakfast in the winter, but these days I find it hard to take the time to do so in the mornings!⁠ 🤪⁠⁠
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#vitaminC #citrus #oranges #caracaraoranges #dietitiansofinstagram #bostondietitian #marblehead #foodtography #foodtographyschool #eattherainbow #colorfulplate #healthyeats #nourishingeats # eatmorefruit #plantfoods #plantbased #grateful #fruitsalad #citrussalad #wintersalad #citrusplatter #winterfruit #immunesupport #momnutrition #kidsnutrition #thankyoucalifornia #familysnack #familynutrition #halsanutrition ⁠⁠
Happy World Pulses Day!⁠⁠ 🎉 ⁠⁠ What are Happy World Pulses Day!⁠⁠ 🎉
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What are "pulses"? Pulses include chickpeas, beans, dried peas, and lentils. These vegetarian sources of protein pack in a lot of nutrition without a big carbon footprint. ⁠⁠🌱
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This makes them a sustainable choice that we should choose more often. 🌏Another plus is that they are generally inexpensive and easy to store for long periods of time.⁠⁠
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These vegetarian meatballs are a fun way to add more pulses to your repertoire. ☀️Made with nutrient-packed and flavorful ingredients such as sunflower seeds, hemp hearts, and sundried tomatoes, these veggie meatballs also feature cannellini beans.⁠⁠
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Cannellini beans, sometimes called white beans, are a versatile pantry staple. In addition to providing protein, they also offer fiber, folate, iron, and other nutrients. ⁠⁠💪
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Check out my blog to get the recipe. You will also find other great meatless meal ideas such as black bean sliders, veggie chili, lentil salad, and hummus. ⁠⁠😋

PS - To the emoji creators, whoever they are, we need a pulse emoji or two! 
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#pulseemojis #emojicreator #worldpulsesday #pulses #worldpulsesday2021 #internationalpulsesday #nutritioninformation #vegetarian #flexatarian #foodatarian #intuitiveeater #foodawareness #plantbasedprotein #plantbasednutrition #plantbased #eatmoreplants #sustainablefoods #registereddietitian #nutritionist #pantrystaples #cannellinibeans #beans #driedbeans #cannedbeans #veggiemeatballs #vegetarianmeatballs #spaghettisquash #deliciouseats  #recipeontheblog #halsanutrition ⁠⁠
What’s your go-to snack? For me it’s often a h What’s your go-to snack? For me it’s often a handful (or two!) of almonds and a banana, an apple with peanut butter, yogurt and granola, or cheese and cucumbers on rye crispbread. 

But sometimes I get a little fancier and make things like this chia pudding. It really just takes a couple of minutes to stir together. The catch is you have to wait a few hours or even overnight to allow the chia seeds to soak up liquid. Of course, prepping ahead also means you have a nourishing snack waiting for you when needed. 

Chia seeds are part of my weekly diet. Rich in protein, healthy fat, iron, and fiber they are small but mighty. 💪 My kids like them as part of granola, blended into a smoothie, or baked into muffins or cookies. My older son likes chia pudding as well.

Are you a chia fan? How about a chia pudding fan? 

#chiaseeds #chiapudding #snacktime #proteinpacked #cardamomchiapudding #strawberries🍓 #recipecomingsoon #snackideas #nourishingmoms #antidiet #nourishingteens #nourishingkids #nondietapproach #joyfuleating #foodtographyschool #foodtography @foodtographyschool #halsanutrition
Let's talk lunch for a second. 🌯There is no dou Let's talk lunch for a second. 🌯There is no doubt that in our American culture we want it to be quick and easy. Enter the sandwich, it takes just a couple of minutes to throw together and not much longer to eat.⁠⁠
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Sandwiches are the go-to lunch for my kids on most days. At age 12 & 14 they can easily make their own sandwiches as long as I keep some ingredients on hand.⁠⁠🍞🥬🥒🧀
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Of course, eating the same old sandwiches can get boring pretty fast. So how do you keep it interesting? One of my favorite ways is to vary the bread! From bakery-fresh sourdough, to hearty whole grain, to cute little buns, to fresh baguette.⁠⁠ In addition, toasting or Panini pressing bread can do wonders.
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Pictured here is my 12-year old’s favorite sandwich: butter, ham, and greens. But instead of our usual go-to whole grain bread, here it's served on toasted whole wheat Naan bread. Yum. ⁠⁠
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Today he was rather excited for lunch because we had leftover brioche buns from burgers that we had over the weekend. So he made his favorite sandwich on lightly toasted brioche. He said it was so good that I should try one too. I'm not usually a ham sandwich girl, but I took it as a bonding moment and gave it a try. He toasted the bread for me because he said you have to be careful so it doesn't burn. 
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Verdict? It was quite tasty! Even better? The shared lunch experience.⁠⁠ ❤️
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Bottom line: ⁠⁠
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1) Mix up your usual sandwich routine by trying different kinds of breads and buns. ⁠⁠Try toasting & panini-pressing too. 
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2) Let your kids take the lead in creating their sandwiches. And then give one of their sandwiches a try! ⁠⁠
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What is your favorite sandwich? How about your child's?⁠⁠
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#motivationmonday #sandwiches #lunchsandwiches #lunchideas #familylunch #kidslunch #whatsforlunch #teenlunch #halsanutrition⁠⁠ @northcountrysmokehouse #hamsandwich
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TGIF! Get the weekend started with this fun snack TGIF! Get the weekend started with this fun snack or dessert board! ✨It’s guaranteed to get your kids away from their screens and gathered together! 😉It would also be fun to serve up on Super Bowl Sunday.

No major directions needed for this one. Simply melt a chocolate bar or chocolate chips. 🍫I usually do this in a double boiler over the stovetop but a microwave works great too—just be sure to stop and stir every 20-30 seconds. Then pour it into a little bowl, put it on a tray or cutting board, and add an assortment of goodies to go with it. Serious yum. 👌

I like to look for fairly traded dark chocolate. Dark chocolate is a rich source of flavanols, a type of antioxidant that is good for both your heart and brain. ❤️ It’s also high in magnesium and iron. To get the maximum benefit choose chocolate that is 70% dark chocolate or higher. If you prefer the taste of milk chocolate, try mixing half dark chocolate with half milk chocolate. 👍

#tgif #chocolatefondue #fondueparty #chocolateboard #snackboard #dessertboard #superbowlsnacks #darkchocolatelover #flavanols #cocoa #fairtrade #foodtography #heartmonth #familynutrition #halsanutrition
Fun fact: What is the primary driver when it comes Fun fact: What is the primary driver when it comes to our food choices? Taste! Makes sense given that we are born with more than 10,000 taste buds!⁠⁠
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I'm back to teaching @endicottcollege and during the first couple days of class, we spent a good amount of time just discussing what drives our food choices. Turns out, there is 𝘢 𝘭𝘰𝘵 to consider. In addition to taste, here are some other factors involved in this decision:⁠⁠
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-food preferences (texture, creaminess, appearance, etc.)⁠⁠
-enjoyment ⁠⁠
-culture ⁠⁠
-environment ⁠⁠
-social life; your peers, social gatherings⁠⁠
-mindfulness vs. multitasking⁠⁠
-food and diet trends⁠⁠
-nutrition knowledge - or rather, one's 𝓅𝑒𝓇𝒸𝑒𝓅𝓉𝒾𝑜𝓃 of foods as "healthy" or "unhealthy"⁠⁠
-current state of health (e.g., medical need for special diet or trying to lose/gain weight)⁠⁠
-food allergies and intolerances⁠⁠
-advertising⁠⁠
-time⁠⁠
-convenience⁠⁠
-accessibility⁠⁠
-cost⁠⁠
-habits⁠⁠
-emotions⁠⁠
-hunger level⁠⁠
-schedule for the day (e.g., eating a big breakfast before a morning of teaching or light breakfast before going for a run)⁠⁠
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Can you think of other ones? ⁠⁠
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Something else that I pointed out to my students is that many of these factors are completely or partially out of our control. This is one of the many reasons why trying to completely change the way you eat (e.g., by going on a restrictive diet) can be difficult.⁠⁠
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Ok, time to whip of some of these blueberry scones so that they will be ready in time for fika! Hop on over to my blog, link in profile, to get the recipe.⁠⁠
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#nutrition101 #nutritioneducation #nutritionknowledge #nutritionfromsciencetoyou @joansalgeblake #fooducation #collegenutrition #registereddietitian #nondietapproach #halsanutrition #blueberryscones #oatmealscones #recipeontheblog #foodtography #foodtographyschool #fikatime ⁠⁠
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Meet Maria!

I'm a Swedish-born, New England-raised dietitian with a love for good food and baking. Follow my blog for nourishing recipes, non-diet nutrition advice, and a touch of Swedish inspiration. Read More…

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