How to Cook the Perfect Pan Seared Salmon

“How do I season this?”

“How many minutes do I cook it for?”

“What do I do with the skin?”

All questions I remember calling my mom about. I know right, my poor mother. If you haven’t tried cooking salmon due to preconceived notions of it being a difficult dish, these simple steps will make you rethink it completely! Salmon is not at all difficult to make, it’s actually very easy and should only takes 10-12 minutes depending on the size of the fillet. Scroll down, read the instructions, and be amazed at it’s simplicity!

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Pan Seared Salmon with Sauteed Brussels Sprouts, Onions, and Toasted Almonds

Top 3 Reasons to Eat Salmon at Least Twice a Week

  1. Salmon is Filled with Healthy Nutrients such as:
    • Selenium which is a mineral that keeps your thyroid working properly and boosts the health of your immune system. It also works as an antioxidant that helps destroy free radicals (harmful chemicals that are produced by your body in response to aging, pollution and other environmental contaminants). You could say Salmon is a beauty food because it’s also great for healthy hair, skin, nails, and bones!
    • Phosphorus is a mineral that works alongside calcium to build and maintain bones and teeth. It also plays a role in the function of the kidneys, heart and nerves.
    • In addition it also supplies iron, zinc, niacin, vitamin B6 and vitamin B12.
  2. Healthy Source of Protein: A 3-ounce piece of salmon is roughly 21 grams of protein. Most healthy women need 46 grams of protein a day and men should have 56-60 grams.
  3. Omega-3: Salmon contains a special type of unsaturated fat (healthy fat) called omega-3 fatty acids. Omega-3 has been proved to lowers the risk of heart disease and other heart related issues. Choosing salmon over red meat, pork, and even some cuts of poultry can help lower cholesterol, triglycerides, blood pressure, and prevent blood clots. This and other healthy fats in salmon helps avoid plaque build up in the arteries.

 

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Pan Seared Salmon with Sauteed Brussels Sprouts, Red Onions, and Toasted Almonds 

 

 

How to Cook the Perfect Pan Seared Salmon

  • Servings: 2
  • Time: 10 minutes
  • Difficulty: Easy
  • Print

What you need:

  • (2) 3 oz Salmon Fillets with skin intact
  • Olive Oil
  • Salt and Pepper (other optional seasonings: paprika, or chopped parsley)
  • Paper towels

Instructions:

  1. Dry entire fish with paper towel. The fish will come out crispier on the outside if the moister is first removed from the surface.
  2. Turn stove to medium high heat & add 3-4 tbsp. of olive oil
  3. Add salt to the salmon skin. DO NOT add salt to the rest of the fish at this point. Salt will bring out the moister of the fish too soon, which is why you should always season salmon once it’s been added to the pan.
  4. Place the fish slowly into the pan skin side down. Key point here: the skin should always be left on the fish when you pan sear it. It acts as a natural barrier towards the heat, which protects it from being overcooked.
  5. Now you can add some pepper and a pinch of salt to the salmon.
  6. Allow to cook for 5-6 minutes (lower heat if needed), until you see that the side of the salmon is half way whitened. Then turn onto the other side for 3-4 minutes. Remove from heat and serve immediately.

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Pan Seared Salmon with Sauteed Brussels Sprouts, Onions, and Toasted Almonds

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