Easy Pan-Seared Salmon

• Salmon filets: I usually cook 6- to 8-ounce salmon filets. Skin-on or skin-off both work (I typically remove the skin), but the most important thing is choosing filets that are similar in size so they cook evenly. Fresh salmon is ideal, but high-quality frozen salmon that’s been fully thawed works well, too.
• Olive oil: You’ll need just enough oil to lightly coat the pan and prevent sticking. I most often use extra-virgin olive oil, but avocado oil is a great option, too.
• Salt and pepper

That’s it!

See the recipe card for full information on ingredients and quantities.

If you’ve ever felt intimidated cooking salmon on the stove, I promise this is easier than it looks. I’ve pan-seared salmon more times than I can count, and as long as you do two things—start with dry salmon and leave it alone long enough to sear—you’ll get crispy, delicious results every time.

Start by patting the salmon dry with paper towels. This step matters more than you’d think—dry salmon is what gives you that crisp, golden exterior instead of a pale, steamed surface.

Once it’s dry, season both sides generously with salt and pepper. That’s usually all I need, especially when I’m working with fresh fish. You can absolutely add other seasonings later, but don’t skip the basics.

Heat the pan, then add the oil. Once the oil goes in and starts to shimmer and form subtle ripples, you know the pan is ready. If you’re ever unsure, here’s an easy way to test it: carefully add a tiny corner of salmon to the pan. If it sizzles immediately, the oil is hot enough. If it just sits there quietly, give the pan another minute.

Place the salmon fillets in the pan in a single layer, then let them cook undisturbed. No nudging, no checking, no flipping early. This is the hardest part for most people, and the most important. I let it cook undisturbed for about 5 minutes.

If the salmon sticks at first, that’s completely normal. Once a proper crust forms, it will naturally release from the pan, just like when you pan sear a steak. Trying to flip it too soon is usually what causes tearing.

Flip once and finish cooking. Depending on thickness and how you like it cooked, this usually takes another 4 to 6 minutes.

How to Tell When Salmon Is Done

I personally like my salmon cooked medium (about 125-130°F) for a tender, juicy center. According to the FDA, salmon is considered fully cooked at 145°F, which will give you a firmer, more opaque filet. Totally fine if that’s how you like it, but I find it a bit too dry for my taste.

This is where an instant-read thermometer comes in handy. It takes the guesswork out of cooking salmon and helps you pull it off the heat exactly when it’s done the way you like it. If you have one, insert it into the thickest part of the filet and look for your target temperature.

If you don’t have a thermometer, here’s what to look for instead: the salmon should be opaque on the outside with a slightly translucent center, and it should flake easily with gentle pressure from a fork. When in doubt, it’s better to pull it a little early, as the fish will continue to cook for a minute or two after it comes off the heat.

(If you’re in the market for an instant-read thermometer, this is the one I use and recommend. It’s an inexpensive kitchen tool you’ll use again and again, from cooking salmon to chicken, steak and beyond.)

FAQs

Seasoning & Finishing Ideas

Once you’ve nailed the pan-searing technique, seasoning and finishing touches are where you can have a little fun. Here are a few easy ways I like to change things up:

• Lemon + garlic butter: Add a tablespoon of butter and a clove of minced garlic to the pan during the last minute of cooking, then spoon it over the salmon. Finish with a squeeze of fresh lemon juice right after it comes off the heat.
• Smoked paprika or garlic powder: Sprinkle lightly on the salmon before cooking for a subtle boost of flavor.
• Fresh herbs: Dill, parsley, chives or thyme are all great sprinkled on just before serving.
• Creamy mushroom sauce: A spoonful over the salmon turns it into something a little more comforting and dinner-party worthy.
• Homemade basil pesto: Spoon a tablespoon over each filet just before serving. This one’s a longtime family favorite, especially in the summer.

And if you’re craving something a little sweeter, my honey garlic salmon is the recipe that completely changed my mind about salmon. It’s baked instead of pan-seared, but it’s a great option for nights when you want bold flavor with minimal effort.

What to Serve with Pan Seared Salmon

This pan-fried salmon recipe is incredibly versatile, which makes it perfect for both easy weeknight dinners and casual entertaining.

Our current go-to: We’ve been on a serious teriyaki kick in my house lately, so this is how I serve it most often: I cook the salmon as written, then brush each filet with homemade teriyaki sauce once I take it out of the pan. We turn it into a bowl with creamy coconut rice, chickpeas tossed in peanut sauce, and roasted green beans or roasted asparagus. It’s fast, flavorful and everyone’s happy.

If bowls aren’t your thing, here are a few other easy pairings that always work:

• Roasted or steamed vegetables: Asparagus, broccoli, green beans or broccolini
• Grains: Rice, quinoa or farro
• Potatoes: Garlic mashed potatoes, roasted baby potatoes or even a simple baked potato
• Fresh salads: Arugula with lemon vinaigrette or kale Caesar salad