Are you ready to indulge in a dish that is both healthy and delicious? This pan seared salmon recipe is the perfect way to enjoy flaky, flavorful fish with a crispy exterior. Ideal for weeknight dinners or special occasions, this dish is quick to prepare and sure to impress. Let’s dive into the ingredients and steps to create this culinary delight!
Ingredients
- 2 salmon fillets
- Salt and pepper to taste
- 2 tablespoons olive oil
- 1 lemon, juiced
- 2 cloves garlic, minced
- Fresh herbs (like dill or parsley)
- Vegetables for garnish (optional)
Servings and Cooking Time
This recipe serves 2. Preparation time is approximately 10 minutes, with a cooking time of 8-10 minutes.
Nutritional Value
Each serving (1 salmon fillet) contains approximately 350 calories, 20g protein, 28g fat, 0g carbohydrates, and 2g fiber. This is based on one serving for one person.
Step-by-Step Cooking Process
- Start by patting the salmon fillets dry with a paper towel.
- Season both sides with salt and pepper.
- Heat olive oil in a non-stick skillet over medium-high heat.
- When the oil is hot, carefully place the salmon skin-side down in the skillet.
- Cook for about 5-7 minutes without moving the fish.
- Flip the salmon and add minced garlic, cooking for another 2-3 minutes.
- Drizzle lemon juice over the salmon.
- Check for doneness; the salmon should flake easily with a fork.
- Remove from heat and let it rest for a minute.
- Garnish with fresh herbs before serving.
Alternative Ingredients
You can substitute salmon with other fish like trout or tilapia. For a lower-fat option, consider using skinless fillets. Additionally, feel free to swap olive oil for avocado oil for a different flavor profile.
Serving and Pairings
Pan seared salmon pairs wonderfully with steamed vegetables, quinoa, or a fresh salad. A glass of white wine, such as Sauvignon Blanc, complements the dish beautifully.
Storage and Reheating
Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a skillet over low heat to avoid drying out the fish. While it’s best fresh, you can freeze cooked salmon for up to 3 months.
Cooking Mistakes
- Not drying the salmon before cooking can prevent a crispy skin.
- Flipping the salmon too soon can cause it to stick to the pan.
- Overcooking salmon will make it dry and tough.
- Using too much oil can lead to greasy fish.
- Not letting the salmon rest after cooking can affect texture.
Helpful Tips
- Choose wild-caught salmon for better flavor and sustainability.
- Preheat your skillet well to achieve a good sear.
- Experiment with different herbs for varied flavors.
- Use a fish spatula for easy flipping without breaking the fillet.
- Consider adding a splash of white wine for extra depth of flavor.
FAQs
How do I know when salmon is done cooking?
The salmon is done when it flakes easily with a fork and is opaque in the center. It should reach an internal temperature of 145°F (63°C).
Can I use frozen salmon?
Yes, frozen salmon is a great option. Just ensure to thaw it properly before cooking, preferably in the refrigerator overnight.
What sides go well with pan seared salmon?
Pan seared salmon pairs well with roasted vegetables, rice pilaf, or a light salad, enhancing the meal’s overall flavor and nutrition.
Can I cook salmon without skin?
Absolutely! You can cook skinless salmon fillets; just be careful while flipping them to prevent breaking.
How can I add more flavor to the salmon?
Marinating the salmon in lemon juice, herbs, and spices for a few hours before cooking can infuse extra flavor into the fish.
Conclusion
Pan seared salmon is a simple yet elegant dish that can elevate your dinner table. With its rich taste and quick cooking time, it’s perfect for any occasion. Try this recipe today and enjoy a delightful meal that’s both healthy and satisfying!
Pan Seared Salmon
Ingredients
- 2 salmon fillets
- Salt and pepper to taste
- 2 tablespoons olive oil
- 1 lemon juiced
- 2 cloves garlic minced
- Fresh herbs like dill or parsley
Instructions
- Pat the salmon fillets dry with a paper towel.
- Season both sides with salt and pepper.
- Heat olive oil in a non-stick skillet over medium-high heat.
- Place the salmon skin-side down in the skillet and cook for 5-7 minutes.
- Flip the salmon and add minced garlic, cooking for another 2-3 minutes.
- Drizzle lemon juice over the salmon.
- Check for doneness; it should flake easily with a fork.
- Remove from heat and let it rest for a minute.
- Garnish with fresh herbs before serving.
Nutrition
