Pan Seared Salmon

Name: Pan Seared Salmon
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 4 servings
Ingredients: 4 salmon fillets; 2 tablespoons olive oil; 2 cloves garlic, minced; 1 teaspoon fresh thyme; Salt and pepper to taste; Lemon wedges; Fresh herbs (optional)

Highlighted under: Healthy & Light

Elevate your dining experience with this delicious Pan Seared Salmon recipe. Perfectly crispy on the outside and tender on the inside, this dish is infused with garlic and herbs for a burst of flavor. Ideal for both weeknight dinners and special occasions, serve it with your favorite sides for a complete meal that’s as healthy as it is flavorful.

Created by

Harriet Collins

Last updated on 2025-11-16T10:37:34.854Z

The Perfect Pan-Seared Technique

Mastering the art of pan-searing fish is essential for achieving that coveted crispy exterior without overcooking the inside. The key is to let the salmon fillets sit undisturbed in the hot oil for the first few minutes. This allows the skin to crisp beautifully, creating a delightful contrast to the tender flaky fish beneath. By using medium-high heat and ensuring that the oil is hot enough before adding the salmon, you create a sear that locks in moisture and flavor.

Choosing the right salmon is equally important. Fresh, high-quality salmon will not only taste better but also hold its structure during cooking. Look for fillets that have a vibrant color and firm texture. If you prefer a more sustainable option, consider seeking out wild-caught Alaskan salmon, which is known for its delicious flavor and nutritional benefits. When you invest in quality ingredients, you elevate the overall dining experience.

Flavor Enhancements

This Pan Seared Salmon recipe shines with its simple yet effective flavor enhancements. The addition of minced garlic and fresh thyme not only complements the salmon but also infuses the dish with aromatic goodness. You can also experiment with other herbs such as dill or parsley for a unique twist that aligns with your personal preferences. If you're a fan of heat, a sprinkle of red pepper flakes can add a pleasant kick without overwhelming the delicate flavor of the fish.

For a touch of acidity to balance the richness of the salmon, consider serving it with lemon wedges. The zesty brightness of fresh lemon juice elevates the dish and enhances the overall flavor profile. This simple addition can transform your meal, making it not just healthy but also a delectable treat for your taste buds.

Ingredients

For the Salmon

4 salmon fillets
2 tablespoons olive oil
2 cloves garlic, minced
1 teaspoon fresh thyme
Salt and pepper to taste

For Serving

Lemon wedges
Fresh herbs (optional)

Gather all your ingredients before starting.

Instructions

Prepare the Salmon

Season the salmon fillets with salt and pepper. Make sure to coat both sides.

Heat the Oil

In a large skillet, heat olive oil over medium-high heat until hot.

Sear the Salmon

Add the salmon fillets, skin side down, and cook for about 4-5 minutes without moving them.

Flip and Cook

Carefully flip the salmon, add minced garlic and thyme, and cook for an additional 3-4 minutes.

Serve

Remove from heat and serve with lemon wedges and fresh herbs, if desired.

Enjoy your delicious Pan Seared Salmon!

Nutritional Benefits of Salmon

Salmon is often hailed as a superfood, and for good reason. This fatty fish is an excellent source of omega-3 fatty acids, which are important for heart health and brain function. Regular consumption of salmon can help support a healthy cardiovascular system and may even reduce inflammation throughout the body. Additionally, salmon is rich in high-quality protein, providing essential amino acids that support muscle health and overall wellness.

Moreover, salmon is packed with vitamins and minerals, including vitamin D, selenium, and B vitamins. These nutrients play vital roles in energy production, immune support, and maintaining bone health. By incorporating salmon into your diet, you're not just enjoying a delicious meal; you're also fueling your body with necessary nutrients that support a healthy lifestyle.

Perfect Pairings

To create a well-rounded meal, consider what to serve alongside your Pan Seared Salmon. Seasonal roasted vegetables, such as asparagus or Brussels sprouts, make an excellent pairing, balancing the richness of the fish with their natural sweetness. For a heartier option, quinoa or brown rice infused with herbs can add texture and additional nutrients, making for a fulfilling plate.

If you're in the mood for something lighter, a fresh mixed greens salad dressed in a lemon vinaigrette can provide a refreshing contrast to the warm, hearty salmon. This dish is versatile, allowing you to easily mix and match sides based on the season or your personal preferences, making every serving a delightful experience.

Questions About Recipes

→ Can I use frozen salmon?

Yes, just make sure to thaw it completely before cooking.

→ What sides go well with this dish?

Vegetable sides, rice, or a fresh salad are great options!