FREE 5-Ingredient Recipe EBook

• My Pan Seared Salmon Recipe Has A Crispy Crust And The Best Sauce
• Ingredients & Substitutions
• How To Pan Sear Salmon
• My Recipe Tips
• Pan Seared Salmon (15-Min Recipe) Recipe card
• Serving Ideas
• More Easy Salmon Recipes
• Recipe Reviews

My Pan Seared Salmon Recipe Has A Crispy Crust And The Best Sauce

Ready for the best salmon you’ve ever made? This pan seared salmon has always been mine! Here’s why:

• Buttery, flaky inside with super crispy skin – Grilling salmon is great if you want to get outside and baking salmon is perfect for a hands-off approach, but of all my (many) salmon recipes , I love the texture of this one the most. Cooking salmon on the stove makes the skin incredibly crisp, the other side gets a golden brown crust, and the inside is so moist and buttery. And while I don’t usually think of pan searing as the top method for moist results, my my tips will give you just that.
• Herby lemon butter sauce – It gives your fish so much flavor! This simple sauce is similar to my homemade lemon butter sauce , but with an extra burst of fresh herbs.
• Quick and easy – You can have this pan seared salmon on the table in just 15 minutes! It’s the perfect healthy dinner recipe for busy weeknights, but also elegant enough for special occasions.

Make this easy pan seared salmon recipe with me and see why I love it so much!

Ingredients & Substitutions

Here I explain the best ingredients for my pan seared salmon recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Salmon – I’ve got a couple tips for choosing your fish: Species – It makes a difference in flavor and texture! My recommendations in order are king salmon (also called chinook — the most expensive), coho and pink (two good middle-of-the-road options), sockeye (brighter red and stronger flavor), and Atlantic (always farmed, but buttery and mild). The USGS salmon guide covers more about the different varieties. Skin – I highly recommend pan searing salmon with skin, which protects the flesh from overcooking, makes flipping easier, and seals in flavor. The crispy skin is delicious, but you can remove it after cooking if you’re not a fan (or just make my poached salmon that tastes as good without it). Still, my method here will work just fine using fish without skin. Cut – I created this recipe for regular salmon fillets. Salmon steaks will work, but take longer to cook.
• Olive Oil – For searing. Avocado oil works, too.
• Garlic Herb Butter – This includes butter (I use this brand of salted, but you can use unsalted and add a scant 1/4 teaspoon of salt), minced garlic, lemon juice, and fresh herbs. I chose dill and parsley, but chives also go well, or you can pick other combinations of compound butter . I don’t recommend dried herbs for this pan seared salmon, but if that’s all you have, use 1 teaspoon of each. For something different, use my salmon marinade instead.
• Sea Salt & Black Pepper

How To Pan Sear Salmon

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Mix the garlic herb butter. In a small bowl, mash together the butter, lemon juice, garlic, dill, and parsley. (The lemon juice might separate, which is totally fine.)
2. Dry and season the fish. Pat the salmon fillets completely dry, which helps them form a nice crust when searing. Add oil to a large skillet , and while it preheats, sprinkle both sides of the fish with salt and pepper.

1. Sear salmon skin side down. Add the fish to the pan, skin side down, and press on top with a fish spatula . Pan fry until mostly (80-90%) cooked through.
2. Flip and add the garlic butter. Add it to the pan around the salmon and let it melt. Cook for another minute or so, until the fish reaches your desired doneness. See my tips below!
3. Serve your pan seared salmon with lemon butter sauce. Flip it over again (or don’t if you want even crispier skin!), and spoon the sauce over it. Remove from the pan immediately, so it doesn’t overcook.

My Recipe Tips

• Dry the fish well, and season only right before searing. Salt pulls water out of the fish and makes the outside wet again, so only season right before adding to the pan. This will get you super crispy pan seared salmon!
• Use a heavy bottomed pan. Heavier pans distribute heat more evenly, for more even cooking. I often use this heavy nonstick skillet , but a cast iron skillet also works great.
• Have your garlic butter ready near the stove. Salmon cooks fast, so you’ll need to add it to the pan immediately after flipping.
• Press on the salmon fillets for 10 seconds to avoid curling. They will naturally curl up while cooking, and pressing at first will avoid this.
• Sear salmon skin side down (flesh side up) for most of the time. The skin provides a protective barrier between the hot pan and the flesh, which helps avoid overcooking. But even if your fish doesn’t have skin, cooking mostly on one side first prevents sticking and makes it easier to flip.
• Don’t move the fish around. This will prevent a good sear from forming, plus your fish can stick and fall apart. Don’t touch until it’s time to flip!
• I love this fish spatula for easier flipping. It has a larger surface, so your pan seared salmon won’t break as easily. I also find it helpful to use a second spatula (of any kind) to assist with my other hand.
• Don’t force it if the fish resists flipping. If it doesn’t flip easily, it’s not ready! One sign that it’s time to flip is most of the bottom half of the fish will be opaque.
• I highly recommend using a meat thermometer to check the internal temperature every 30 seconds or so after flipping. You want 125 degrees F for medium rare, 130 degrees F for medium (I think this tastes best for moist, flaky fish!), or 140 degrees F for medium well. You can also test by flaking the fish with a fork, but this is less foolproof and it’s easier to overcook this way.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Salmon:

• 4 6-oz Salmon fillets (skin on, about 1 inch thick) ▢
• 1 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 1 tbsp Olive oil ▢

Garlic Herb Butter:

• 6 tbsp Salted butter (softened) ▢
• 1 1/2 tbsp Lemon juice ▢
• 4 cloves Garlic (minced) ▢
• 1 tbsp Fresh dill (chopped) ▢
• 1 tbsp Fresh parsley (chopped) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a small bowl, mash together the butter, lemon juice, garlic, dill, and parsley. Set aside.
2. Use paper towels to pat the salmon fillets very dry. This will ensure a good crust and crispy skin.
3. Heat the olive oil in a large, heavy bottomed skillet over medium-high heat for 2 minutes , until shimmering and hot. (You can test that it’s hot enough by adding a drop of water to the pan; if it sizzles, the pan is ready.)
4. Once the pan is hot, right before you are ready to cook, season both sides with sea salt and black pepper.
5. Add the fish fillets to the pan in a single layer, skin side down. Use a fish spatula to press down on top of each fillet for the first 10 seconds immediately after adding it to the pan, to prevent curling. Sear, without moving, for 5-6 minutes , until the salmon is 80-90% opaque; only the top will be not quite done.
6. Use the fish spatula to flip the salmon fillets. Working quickly, immediately add the herb butter mixture to the pan near (but not on top of) the salmon. Cook the salmon for about 1 minute , stirring the butter around the salmon as it melts, but without moving the salmon, until the internal temperature reaches your desired doneness: 125 degrees F (51 degrees C) for medium rare, 130 degrees F (54 degrees C) for medium, or 140 degrees F (60 degrees C) for well done. (I recommend checking with a meat thermometer , but otherwise you can flake with a fork.)
7. Flip the salmon over and spoon the lemon butter sauce over it. Remove from the pan immediately to avoid overcooking.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 salmon fillet with lemon butter sauce

• Tips: Don’t miss my recipe tips above to help you get that golden crust, crispy skin, and moist, flaky inside, as well as prevent your fish from falling apart when flipping.
• The perfect timing: For tender, flaky results, I highly recommend pan searing salmon to medium doneness (130-135 degrees F). An instant-read thermometer is the best way to know!
• Storage: This dish tastes best fresh, but you can keep leftovers in an airtight container in the fridge for up to 3 days. I love using leftover pan seared salmon in my creamy salmon salad .
• Freeze: After cooling, wrap each fillet in plastic wrap, pop in a zip lock bag, and freeze for up to 3 months. Thaw overnight in the fridge before reheating.
• Reheat: Sear salmon on the stovetop over medium heat, or wrap in foil and warm in the oven at 300 degrees F. It’s also great chilled or at room temp. I don’t recommend microwaving, as this will dry it out.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Pan Seared Salmon

Serving Ideas

All this pan seared salmon needs a simple side dish. I like to serve it with:

• Vegetables – Use the same pan to make sauteed zucchini after frying salmon, or roast broccoli or asparagus in the oven before you cook the fish. I also love it with ratatouille for a variety of veggies.
• Starches – For something more hearty, try my baked sweet potatoes , Instant Pot baked potatoes , or a simple side of rice. I’ve also got lighter options, like roasted rutabaga , mashed cauliflower , or cauliflower rice . All of these taste amazing with extra lemon butter sauce from the pan drizzled on top!
• Salad – Pair your fish with my creamy cucumber salad , simple arugula salad (pictured above — I added cherry tomatoes), spring salad , or if you want a little sweetness, kale salad .

More Easy Salmon Recipes

Salmon is my favorite fish, so I’ve cooked it so many ways! Here are some new ways for you to try:

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Pan Seared Salmon (15-Min Recipe)

My pan seared salmon recipe has a moist, flaky inside, super crispy skin, and irresistible lemon butter sauce. An easy 15-minute dinner!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/pan-seared-salmon/

Ingredients

Salmon:

• 4 6-oz Salmon fillets (skin on, about 1 inch thick)
• 1 tsp Sea salt
• 1/4 tsp Black pepper
• 1 tbsp Olive oil

Garlic Herb Butter:

• 6 tbsp Salted butter (softened)
• 1 1/2 tbsp Lemon juice
• 4 cloves Garlic (minced)
• 1 tbsp Fresh dill (chopped)
• 1 tbsp Fresh parsley (chopped)

Instructions

1. In a small bowl, mash together the butter, lemon juice, garlic, dill, and parsley. Set aside.
2. Use paper towels to pat the salmon fillets very dry. This will ensure a good crust and crispy skin.
3. Heat the olive oil in a large, heavy bottomed skillet over medium-high heat for 2 minutes , until shimmering and hot. (You can test that it’s hot enough by adding a drop of water to the pan; if it sizzles, the pan is ready.)
4. Once the pan is hot, right before you are ready to cook, season both sides with sea salt and black pepper.
5. Add the fish fillets to the pan in a single layer, skin side down. Use a fish spatula to press down on top of each fillet for the first 10 seconds immediately after adding it to the pan, to prevent curling. Sear, without moving, for 5-6 minutes , until the salmon is 80-90% opaque; only the top will be not quite done.
6. Use the fish spatula to flip the salmon fillets. Working quickly, immediately add the herb butter mixture to the pan near (but not on top of) the salmon. Cook the salmon for about 1 minute , stirring the butter around the salmon as it melts, but without moving the salmon, until the internal temperature reaches your desired doneness: 125 degrees F (51 degrees C) for medium rare, 130 degrees F (54 degrees C) for medium, or 140 degrees F (60 degrees C) for well done. (I recommend checking with a meat thermometer , but otherwise you can flake with a fork.)
7. Flip the salmon over and spoon the lemon butter sauce over it. Remove from the pan immediately to avoid overcooking.

Maya’s Recipe Notes

Serving size: 1 salmon fillet with lemon butter sauce

• Tips: Don’t miss my recipe tips above to help you get that golden crust, crispy skin, and moist, flaky inside, as well as prevent your fish from falling apart when flipping.
• The perfect timing: For tender, flaky results, I highly recommend pan searing salmon to medium doneness (130-135 degrees F). An instant-read thermometer is the best way to know!
• Storage: This dish tastes best fresh, but you can keep leftovers in an airtight container in the fridge for up to 3 days. I love using leftover pan seared salmon in my creamy salmon salad .
• Freeze: After cooling, wrap each fillet in plastic wrap, pop in a zip lock bag, and freeze for up to 3 months. Thaw overnight in the fridge before reheating.
• Reheat: Sear salmon on the stovetop over medium heat, or wrap in foil and warm in the oven at 300 degrees F. It’s also great chilled or at room temp. I don’t recommend microwaving, as this will dry it out.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)

FREE 5-Ingredient Recipe EBook

• My Pan Seared Salmon Recipe Has A Crispy Crust And The Best Sauce
• Ingredients & Substitutions
• How To Pan Sear Salmon
• My Recipe Tips
• Pan Seared Salmon (15-Min Recipe) Recipe card
• Serving Ideas
• More Easy Salmon Recipes
• Recipe Reviews

My Pan Seared Salmon Recipe Has A Crispy Crust And The Best Sauce

Ready for the best salmon you’ve ever made? This pan seared salmon has always been mine! Here’s why:

• Buttery, flaky inside with super crispy skin – Grilling salmon is great if you want to get outside and baking salmon is perfect for a hands-off approach, but of all my (many) salmon recipes , I love the texture of this one the most. Cooking salmon on the stove makes the skin incredibly crisp, the other side gets a golden brown crust, and the inside is so moist and buttery. And while I don’t usually think of pan searing as the top method for moist results, my my tips will give you just that.
• Herby lemon butter sauce – It gives your fish so much flavor! This simple sauce is similar to my homemade lemon butter sauce , but with an extra burst of fresh herbs.
• Quick and easy – You can have this pan seared salmon on the table in just 15 minutes! It’s the perfect healthy dinner recipe for busy weeknights, but also elegant enough for special occasions.

Make this easy pan seared salmon recipe with me and see why I love it so much!

Ingredients & Substitutions

Here I explain the best ingredients for my pan seared salmon recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Salmon – I’ve got a couple tips for choosing your fish: Species – It makes a difference in flavor and texture! My recommendations in order are king salmon (also called chinook — the most expensive), coho and pink (two good middle-of-the-road options), sockeye (brighter red and stronger flavor), and Atlantic (always farmed, but buttery and mild). The USGS salmon guide covers more about the different varieties. Skin – I highly recommend pan searing salmon with skin, which protects the flesh from overcooking, makes flipping easier, and seals in flavor. The crispy skin is delicious, but you can remove it after cooking if you’re not a fan (or just make my poached salmon that tastes as good without it). Still, my method here will work just fine using fish without skin. Cut – I created this recipe for regular salmon fillets. Salmon steaks will work, but take longer to cook.
• Olive Oil – For searing. Avocado oil works, too.
• Garlic Herb Butter – This includes butter (I use this brand of salted, but you can use unsalted and add a scant 1/4 teaspoon of salt), minced garlic, lemon juice, and fresh herbs. I chose dill and parsley, but chives also go well, or you can pick other combinations of compound butter . I don’t recommend dried herbs for this pan seared salmon, but if that’s all you have, use 1 teaspoon of each. For something different, use my salmon marinade instead.
• Sea Salt & Black Pepper

How To Pan Sear Salmon

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Mix the garlic herb butter. In a small bowl, mash together the butter, lemon juice, garlic, dill, and parsley. (The lemon juice might separate, which is totally fine.)
2. Dry and season the fish. Pat the salmon fillets completely dry, which helps them form a nice crust when searing. Add oil to a large skillet , and while it preheats, sprinkle both sides of the fish with salt and pepper.

1. Sear salmon skin side down. Add the fish to the pan, skin side down, and press on top with a fish spatula . Pan fry until mostly (80-90%) cooked through.
2. Flip and add the garlic butter. Add it to the pan around the salmon and let it melt. Cook for another minute or so, until the fish reaches your desired doneness. See my tips below!
3. Serve your pan seared salmon with lemon butter sauce. Flip it over again (or don’t if you want even crispier skin!), and spoon the sauce over it. Remove from the pan immediately, so it doesn’t overcook.

My Recipe Tips

• Dry the fish well, and season only right before searing. Salt pulls water out of the fish and makes the outside wet again, so only season right before adding to the pan. This will get you super crispy pan seared salmon!
• Use a heavy bottomed pan. Heavier pans distribute heat more evenly, for more even cooking. I often use this heavy nonstick skillet , but a cast iron skillet also works great.
• Have your garlic butter ready near the stove. Salmon cooks fast, so you’ll need to add it to the pan immediately after flipping.
• Press on the salmon fillets for 10 seconds to avoid curling. They will naturally curl up while cooking, and pressing at first will avoid this.
• Sear salmon skin side down (flesh side up) for most of the time. The skin provides a protective barrier between the hot pan and the flesh, which helps avoid overcooking. But even if your fish doesn’t have skin, cooking mostly on one side first prevents sticking and makes it easier to flip.
• Don’t move the fish around. This will prevent a good sear from forming, plus your fish can stick and fall apart. Don’t touch until it’s time to flip!
• I love this fish spatula for easier flipping. It has a larger surface, so your pan seared salmon won’t break as easily. I also find it helpful to use a second spatula (of any kind) to assist with my other hand.
• Don’t force it if the fish resists flipping. If it doesn’t flip easily, it’s not ready! One sign that it’s time to flip is most of the bottom half of the fish will be opaque.
• I highly recommend using a meat thermometer to check the internal temperature every 30 seconds or so after flipping. You want 125 degrees F for medium rare, 130 degrees F for medium (I think this tastes best for moist, flaky fish!), or 140 degrees F for medium well. You can also test by flaking the fish with a fork, but this is less foolproof and it’s easier to overcook this way.

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

Salmon:

• 4 6-oz Salmon fillets (skin on, about 1 inch thick) ▢
• 1 tsp Sea salt ▢
• 1/4 tsp Black pepper ▢
• 1 tbsp Olive oil ▢

Garlic Herb Butter:

• 6 tbsp Salted butter (softened) ▢
• 1 1/2 tbsp Lemon juice ▢
• 4 cloves Garlic (minced) ▢
• 1 tbsp Fresh dill (chopped) ▢
• 1 tbsp Fresh parsley (chopped) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. In a small bowl, mash together the butter, lemon juice, garlic, dill, and parsley. Set aside.
2. Use paper towels to pat the salmon fillets very dry. This will ensure a good crust and crispy skin.
3. Heat the olive oil in a large, heavy bottomed skillet over medium-high heat for 2 minutes , until shimmering and hot. (You can test that it’s hot enough by adding a drop of water to the pan; if it sizzles, the pan is ready.)
4. Once the pan is hot, right before you are ready to cook, season both sides with sea salt and black pepper.
5. Add the fish fillets to the pan in a single layer, skin side down. Use a fish spatula to press down on top of each fillet for the first 10 seconds immediately after adding it to the pan, to prevent curling. Sear, without moving, for 5-6 minutes , until the salmon is 80-90% opaque; only the top will be not quite done.
6. Use the fish spatula to flip the salmon fillets. Working quickly, immediately add the herb butter mixture to the pan near (but not on top of) the salmon. Cook the salmon for about 1 minute , stirring the butter around the salmon as it melts, but without moving the salmon, until the internal temperature reaches your desired doneness: 125 degrees F (51 degrees C) for medium rare, 130 degrees F (54 degrees C) for medium, or 140 degrees F (60 degrees C) for well done. (I recommend checking with a meat thermometer , but otherwise you can flake with a fork.)
7. Flip the salmon over and spoon the lemon butter sauce over it. Remove from the pan immediately to avoid overcooking.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 salmon fillet with lemon butter sauce

• Tips: Don’t miss my recipe tips above to help you get that golden crust, crispy skin, and moist, flaky inside, as well as prevent your fish from falling apart when flipping.
• The perfect timing: For tender, flaky results, I highly recommend pan searing salmon to medium doneness (130-135 degrees F). An instant-read thermometer is the best way to know!
• Storage: This dish tastes best fresh, but you can keep leftovers in an airtight container in the fridge for up to 3 days. I love using leftover pan seared salmon in my creamy salmon salad .
• Freeze: After cooling, wrap each fillet in plastic wrap, pop in a zip lock bag, and freeze for up to 3 months. Thaw overnight in the fridge before reheating.
• Reheat: Sear salmon on the stovetop over medium heat, or wrap in foil and warm in the oven at 300 degrees F. It’s also great chilled or at room temp. I don’t recommend microwaving, as this will dry it out.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

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Pan Seared Salmon

Serving Ideas

All this pan seared salmon needs a simple side dish. I like to serve it with:

• Vegetables – Use the same pan to make sauteed zucchini after frying salmon, or roast broccoli or asparagus in the oven before you cook the fish. I also love it with ratatouille for a variety of veggies.
• Starches – For something more hearty, try my baked sweet potatoes , Instant Pot baked potatoes , or a simple side of rice. I’ve also got lighter options, like roasted rutabaga , mashed cauliflower , or cauliflower rice . All of these taste amazing with extra lemon butter sauce from the pan drizzled on top!
• Salad – Pair your fish with my creamy cucumber salad , simple arugula salad (pictured above — I added cherry tomatoes), spring salad , or if you want a little sweetness, kale salad .

More Easy Salmon Recipes

Salmon is my favorite fish, so I’ve cooked it so many ways! Here are some new ways for you to try: