A foolproof method to make simple pan seared salmon with the skin on! Serve with kale, sweet potato and avocado for a healthy and balanced macro bowl.
Growing up, my mom made salmon with this lemon caper sauce that was divine. She would always cook it without the skin and inside of a tin foil packet. And because I learn all of my best cooking tips from her, I did the same.
But what cooking salmon in this way lacks is the nice crispy skin and seared outer crust that you find when eating at a nice restaurant. And isn’t that really what it’s all about?!
I’ve perfected the pan searing method and am here to tell you exactly how to do it. BONUS – it’s a whole lot easier than you think.
Here’s what you need to make this simple pan seared salmon:
- Salmon filets with the skin on.
- Stainless steel pan. This is the pan that I use.
- Neutral oil – like avocado.
And the method is very straightforward. Heat your pan over medium-high heat with the oil. Add the filets, pressing down on each to make sure the entire skin stays in contact with the pan. Cook for 6-9 minutes depending on the thickness. Carefully flip the filets over and cook for another minute or two.
That’s it! Perfectly seared salmon every single time.
I like to pair this simple pan seared salmon with steamed purple sweet potatoes, sauteed kale, and avocado for a complete meal of protein, healthy fats, and complex carbs.
The protein in this macro bowl obviously comes from the salmon. The healthy fats from the avocado and olive oil. And the complex carbs from the sweet potato. And you can’t forget your greens! Sauteed kale has quickly become my favorite way to get extra dark greens into my diet each day.
What is your favorite way to cook salmon?
Make these Simple Pan Seared Salmon, post a picture on social media and use the hashtag #imhungrybynature for a chance to be featured!Print
- 2 6-ounce salmon filets, skin on
- 1 Tablespoon neutral oil like avocado
- 1 large bunch of kale
- 2 teaspoons olive oil
- Salt and pepper (omit pepper for AIP)
- 2 purple sweet potatoes, steamed
- 1 avocado
- Pat the salmon filets dry and season with salt and pepper.
- Heat a stainless steel pan with neutral oil (I used avocado) over medium-high heat.
- When the pan is hot, add the salmon filets, skin side down, one at a time making sure to press the salmon into the pan in order to keep the entire skin in contact with the surface of the pan.
- Turn the heat down to medium low.
- Cook for 6-9 minutes depending on thickness. You are looking for the salmon to be cooked about 3/4 of the way to the surface.
- Using a metal fish spatula, turn the filets over and cook for an additional 1-2 minutes.
- While the salmon is cooking, saute kale in olive oil with salt and pepper.
- Serve in a bowl with sauteed kale, avocado, and steamed sweet potato.
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