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Pan-Seared Salmon

Updated: Jan 20, 2022

January 18 | 2022

Serves 1


1 salmon filet (3-8 oz)

1-1/2 tsp. olive oil


Classic: just a pinch of salt and pepper

Italian Herbed: oregano, basil, rosemary, thyme, garlic powder, and/or onion powder - choose what you like! You can also use a pre-mixed Italian spice blend.


  1. Remove your salmon from the package, rinse in the sink for ~30 seconds, and transfer the filet skin-side down to a paper-towel lined plate. Pat the salmon dry and sprinkle with salt and pepper. Let the salmon rest for 15-20 minutes at room temperature. If you like your salmon well-done or have a large filet (>6 oz), you may want consider pre-heating the oven to 400 degrees at this point.

  2. Prep your sides: salmon goes great with roasted veggies and/or brown rice risotto.

  3. Pour 1/2 tsp. olive oil over the top of the filet and add any additional spices that you desire.

  4. Add 1 tsp. olive oil to a skillet (non-stick or cast iron works) and heat to medium-high. Once oil is hot, place salmon filet skin-side up in the skillet and move the filet in a couple circles to get the oil underneath the filet.

  5. Turn heat down to medium and wait ~4-5 min. Do not disturb the salmon (unless it appears to be burning, of course). This will create a nice brown sear.

  6. Once the opaque color reaches about half way up the salmon filet, use tongs to flip it.

  7. Cook about 4-7 min with the skin-side down, depending on the size of your filet. You can push on the top of the salmon filet to evaluate the resistance and give you an idea of how cooked it is. Less resistance & more bouncy = less cooked. The more you practice, the better you'll get at cooking the salmon to your liking. If your salmon needs additional cooking, you can transfer the filet to an oven-safe baking dish and bake it for 5-10 min.

  8. Serve and enjoy!

Nutrition Facts (approx.): 5 oz filet

Calories: 349

Total Fat: 25 g

Saturated Fat: 5 g

Sodium: 250 mg

Total Carbohydrate: 0 g

Added Sugar: 0 g

Dietary Fiber: 0 g

Total Protein: 31 g

Along the way:

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