Pan Sear Salmon

Tools

• Skillet or frying pan
• Fish spatula or thin spatula
• Paper towels
• Tongs (optional)
• Instant-read thermometer (optional)

Materials

• Salmon fillet(s)
• Salt
• Black pepper
• Neutral cooking oil

Safety

• Pat the salmon dry well to reduce oil splatter.
• Preheat the pan before cooking, but do not let oil smoke heavily.
• Use medium to medium-high heat so the outside does not burn before the inside cooks.
• Lower the fish into the pan carefully, away from your body, to avoid splatter.
• Do not overcrowd the pan; cook in batches if needed.
• Use a spatula gently when flipping to avoid breaking the fillet and splashing hot oil.
• Cook salmon until it flakes easily; use a thermometer if desired to confirm doneness.
• Let the salmon rest briefly before serving because it will be hot.

Steps

1. Step 1: Prepare the salmon

   • Take the salmon out and pat it very dry with paper towels.
   • Season both sides with salt and black pepper.
   • If the fillet has skin, check for pin bones and remove them if present.

   Check: The surface looks dry, not wet. · The fillet is evenly seasoned. · Any visible pin bones have been removed.

2. Step 2: Heat the pan

   • Place the skillet over medium to medium-high heat.
   • Add a small amount of neutral oil once the pan is hot.
   • Tilt the pan so the oil lightly coats the surface.

   Check: The pan feels hot before the fish goes in. · The oil looks fluid and shimmery, not smoking heavily. · The cooking surface is lightly coated.

3. Step 3: Sear the first side

   • Place the salmon in the pan carefully, skin-side down first if it has skin.
   • Press very gently for a few seconds with a spatula if needed to help the skin make contact with the pan.
   • Leave the salmon mostly undisturbed while it sears.

   Check: You hear a steady sizzle, not violent popping. · The fish is not being moved around constantly. · The edges begin to turn opaque as it cooks.

4. Step 4: Flip and finish

   • When the salmon releases naturally and the first side is browned, flip it carefully.
   • Cook the second side briefly until the salmon is nearly done to your liking.
   • If using a thermometer, check the thickest part near the center.

   Check: The fillet releases from the pan without tearing badly. · The second side has light color and the center is still moist. · The salmon flakes easily, or reaches your preferred safe doneness if measured.

5. Step 5: Rest and serve

   • Transfer the salmon to a plate.
   • Let it rest for 2 to 3 minutes before serving.

   Check: The fish has stopped sizzling aggressively. · The flesh looks moist and cooked through. · It is cool enough to serve safely.