Pan Seared Salmon

Pan Seared Salmon

Course Main Course
Cuisine American
Servings 4 6 oz each
Calories 306 kcal


  • 12” cast iron fry pan
  • Heavy weight potholder or oven mitt
  • Polypropylene or washable cutting board. Use gripper mat or dish towel to stabilize while cutting
  • Boning or fillet knife
  • Paring knife
  • Silicone basting brush
  • Long handle tongs
  • Wide grill type turner/spatula
  • Paper towels


  • 1.5 lb. center cut fresh salmon filet with skin
  • 2 tsp Seafood Seasoning
  • 1 T olive oil
  • 1 T grapeseed or canola oil


  • Using paper towels, blot and wipe salmon, removing moisture.
  • Place salmon, skin side up, on cutting board and position with smooth side of scales facing away from you. Using a boning knife at an angle, gently run knife against skin, removing scales. Wipe blade frequently using paper towel. Take care to remove scales without tearing skin. Removing scales will take approximately 5-10 minutes.
  • Continue process until all scales are removed from skin. Wipe skin with paper towel. Run your fingers along filet and check for any small bones. Pull out with fish plyers or tweezer. Cut away any cartilage or gills that may be present.
  • Position filet flesh side up. Identify the “belly section” which is the thin part of the filet. Separate this thin part from thick portion by slicing lengthwise to remove. Reserve for salad or pasta, as this cut is full of fat and very tasty.
  • Position thicker piece skin side down. Cut into 4 equal-sized portions. Rub each on both sides with olive oil. Sprinkle 1/2 teaspoon Seafood Seasoning on each portion covering both flesh side and skin side.
  • Put salmon in the fridge for 1-2 hours uncovered or overnight if possible. Bring to room temperature 15 minutes before cooking.
  • Heat empty cast iron frypan to high on stove. Once pan begins to smoke, about 5 minutes, reduce heat to medium. Add grapeseed or canola oil to pan and spread, covering bottom completely with silicone basting brush.
  • When oil begins to shimmer, place salmon in pan, skin side down. Cook for 60-90 seconds on this side. Flip carefully using tongs and spatula to avoid tearing skin. Cook on flesh side for 60-90 seconds. Position fillet on end and cook for 30 seconds, repeat for each end. Fish should be seared on all 4 sides. Return each piece to skin side and continue to cook to desired firmness. If you press the flesh side with your finger and it bounces slightly, the above cooking time should yield medium to medium rare salmon.
  • Plate each portion of fish. Using a heavy-weight potholder, pour salmon oil from skillet equally over each portion. Peel salmon skin first to enjoy it crispy. If you are not a fan of the skin, share it with someone who is, as it is rich in Omega 3 oil.
  • Serve with jasmine rice and a green vegetable.


Recipe by Mary C. Merola
Function Junction Culinary
February 2012



Calories: 306kcalCarbohydrates: 1gProtein: 34gFat: 18gSaturated Fat: 3gCholesterol: 94mgSodium: 75mgPotassium: 833mgFiber: 1gSugar: 1gVitamin A: 94IUCalcium: 30mgIron: 2mg
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