Pan Fried Salmon
This is such a great fish to eat and is full of nutrients. You only need a few ingredients to make a very flavorful pan-seared salmon dish. I love this pan-fried salmon with crispy skin recipe. The skin gets so crunchy and has a huge amount of flavor. It adds a nice texture to the cooked salmon. Anybody can make this recipe and have a very healthy, beautiful meal that will impress everyone eating it.
You can serve it with a nice side dish, on pasta or even put it on a salad as a main course. Salmon, when it’s fresh has an amazingly rich flavor from the fatty content of the fish. The dill just adds another level of flavor to the salmon that enhances the whole dish.
Nutritional value in salmon:
Salmon is a very heart healthy protein and contains no carbs.
It is a fatty fish, but most of the fat is heart-healthy polyunsaturated fat. One of the types of polyunsaturated fats in salmon is omega-3 fatty acids. Omega-3 fat is an essential fatty acid. It is essential to our health but our bodies can not synthesize it. The only way we can get Omega-3 is to consume it from food like fish, nuts, flax, vegetable oils, some green leafy vegetables and some types of meat.
The American Heart Association recommends eating at least 3-5 oz a week of a fatty fish like salmon. The benefit of eating this wonderful fish has been known to reduce heart disease.
This delicious, orange-fleshed fish is also a good source of:
- Vitamin C
- Potassium
- Magnesium
- Vitamin B-6
- Vitamin B-12
How to make this pan-fried salmon recipe:
Ingredients needed:
- Salmon
- fresh or dried dill
- Pepper
- garlic
Select and prepare the salmon:
First, you will need a nice salmon filet. Any kind of salmon will work just make sure it is fresh or has been freshly frozen. You will know that it isn’t fresh if it has a fishy smell to it. Fresh fish does not smell fishy, it just smells ‘clean’.
Lay it out on a cutting board and slice it into individual servings. For one salmon filet, you should be able to get about 5- 6 servings.
Season and cook the salmon:
Sprinkle the dill, garlic and lemon pepper on the top of the salmon.
Get out your favorite skillet, mine is the cast iron skillet. Food cooked in these just makes everything taste better. Get it hot on the stove, and add a small amount of olive oil.
When the pan is hot lay the salmon in skin side down. Let this cook for 4-5 minutes to get the skin nice and crispy. Then flip it over. Cook the other side about 3-4 minutes. Depending on how thick the filets are. When it is done it should be firm to the touch and should pull apart easily.
Frequently asked questions
What is the best kind of salmon:
The best salmon is a matter of personal choice but King or Chinook are among some of the favorites. It is higher in Omega-3 and has a nice buttery flavor. Sockeye has a stronger flavor and then the Coho is the mildest of all.
Can you eat raw salmon:
You certainly can eat salmon raw or undercooked but there are some risks involved and you should understand that it will increase your risk of foodborne illness. In addition, there are some people that should not eat raw or undercooked fish especially if you have a compromised immune system or you are pregnant.
If you are uncertain, you should check with your physician. It is best to cook the salmon so that It’s flakey on the outside but moist on the inside.
Is eating Salmon skin bad for you:
No, it is not, it’s a delightful and healthy addition to the dish. To cook the salmon to get the nice crispy skin you need to cook it for 4-5 minutes skin side down. Making sure to press the salmon into the pan so that the whole skin side of the salmon is touching the pan.
Crispy salmon skin can be eaten just like bacon. It’s good in sandwiches and sprinkled on salads. Give it a try and tell us what you think.
There you have it, a scrumptious, beautiful, tasty dish. Lovely with a side salad or fresh vegetables.
Pan Fried Salmon
Pan fried salmon with crispy skin has a simple seasoning of dill, garlic and lemon pepper. It is fast and easy to prepare and has a rich, silky flavor.
Ingredients
- 1 (24- ounce) salmon fillet cut into individual portions
- 1 tablespoon chopped fresh dill, you can use dried dill instead of fresh
- 2 garlic cloves, minced or 1 teaspoon garlic powder
- 1/8 teaspoon lemon pepper
- Olive oil
Instructions
- Lay the salmon fillet out on a cutting board and slice it into 4 portions.
- Sprinkle the chopped dill, garlic and lemon pepper on top of the salmon.
- Get your skillet hot and drizzle some olive oil into the bottom of the pan.
- Arrange the salmon in the skillet, skin side down pressing it to the pan.
- Cook for 4 to 5 minutes skin side down. Then flip it over and cook for and additional 3-4 minutes.
- Check to see if it's done by inserting a fork into the thickest portion of the salmon to separate the fish. If the fish still appears translucent on the inside then cook it for a couple more minutes. The salmon should be firm and flakey.
Notes
Delicious salmon. The skin is also wonderful with the crunchiness of it. Enjoy
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 152Total Fat 10gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 8gCholesterol 36mgSodium 63mgCarbohydrates 0gFiber 0gSugar 0gProtein 13g
Oh, yum! This looks so good! I love salmon cooked or uncooked like sushi! Great post! ?
Yaaaay! Perfect timing my friend!!! We’re vacationing in the San Juan Islands the next two weeks!! My pole is all ready!!
Good luck catch lots and try this recipe, I’m sure you’ll love it. You should also try the Salmon Salad recipe with your left overs if there are any….
One of my favorites also. Give it a try I think you’ll like it
One of my favorites also. Give it a try I think you’ll like it. You should try the salmon salad if you have any leftovers it’s really good too
thank you. it’s amazing
So glad you enjoyed it. You should try the salmon salad recipe with any leftovers you have. It’s also amazing