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–+ servings

Pan Seared Salmon

Prep Time 15 minutes
Cook Time 8 minutes
Total Time 23 minutes
Servings 4 filets
Calories 273kcal

Ingredients

  • 4 6-8 ounce salmon fillets, skin on. center cut for even thickness
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
  • 1 tablespoon avocado oil vegetable oil, or an oil with a high smoke point
  • Garnish:
  • Lemon juice
  • Fresh parsley chopped
US Customary - Metric

Instructions

  • Allow salmon to come to room temp for at least 10 minutes. Dab completely dry with paper towels, then sprinkle the skin side (only) with half of the salt and pepper.
  • Add oil to a heavy bottom pan (I love a cast iron for this), and head over medium high heat until the oil is shimmering, and the pan is hot.
  • Add the filets, skin side down, and press down on the top with the back of a spatula, to ensure the entire piece of fish comes in contact with the pan. Cook, undisturbed until the salmon flips easily, and the skin is golden brown, should be 3-4 minutes.
  • Reduce the heat to medium, and flip (a fish spatula is strongly recommended to keep the fish in one piece). Sprinkle with remaining salt and pepper, and continue to cook until the salmon has reached an internal temp of 120 F, should be 4-5 minutes.
  • Transfer to a plate, and garnish with lemon juice and fresh parsley if desired. Enjoy!

Nutrition

Calories: 273kcal | Total Carbohydrates: 0.1g | Protein: 34g | Fat: 14g | Sodium: 366mg | Fiber: 0.03g | Net Carbs: 0g

Delicious recipe from Lindsey Hyland // www.thelittlepine.com