Pan Fried Salmon
Excellent! One of my favorites of all time. I only buy the salmon frozen from Costco, it is excellent quality and well worth it.
Excellent! One of my favorites of all time. I only buy the salmon frozen from Costco, it is excellent quality and well worth it.
- Carbohydrate 0.2039475 g
- Cholesterol 165.36 mg
- Fat 11.0442449998875 g
- Fiber 0.0282249991893768 g
- Protein 63.4489275 g
- Saturated Fat 1.78476724998447 g
- Serving Size 1 1 Serving (318g)
- Sodium 213.158406249998 mg
- Sugar 0.175722500810623 g
- Trans Fat 1.92644406249695 g
- Calories 370 calories
Step-by-step
- Make sure the fish is fully thawed, rinsed, patted dry, and seasoned on the one side. I coat the fish lightly in all of the spices.
- Heat a good well seasoned pan, or non-stick at about 5 or 6 on the stove for at least 5 minutes. Oil the pan with olive oil, and just make sure that the pan is greased properly, no standing oil.
- Place the fish in, seasoned side down, and coat the other side with all of the spices. Do not move the fish! You want the pan to release the fish and create an even coating of spices. After 5 to 8 minutes see if the fish has changed color about half way up the sides, and gently release the fish and flip. Cook for an additional 5 to eight minutes depending on how firm you want your fish. If your coating starts to burn you need need to reduce your heat for next time.
Olive oil does the heavy lifting in this preparation by acting as a high-heat conductor that promotes rapid protein denaturation on the exterior of the fish. Achieving a golden crust relies heavily on thermal management rather than excessive fat accumulation. Preheating the pan over medium heat for approximately five minutes ensures uniform thermal distribution across the cooking surface. When moisture meets a hot pan, proteins bond chemically to the metal, which makes thorough surface drying an absolute necessity before cooking begins.
Equipment and Thermal Control
Cast iron and carbon steel skillets excel at retaining heat, but traditional stainless steel or well-maintained non-stick pans work effectively if heated properly. The pan requires a light film of oil greased evenly across the bottom rather than pooling puddles, which would steam the fillets instead of frying them. Placing the salmon flesh-side down initiates the Maillard reaction without prematurely tearing the delicate flesh. Leave the fillets completely undisturbed for five to eight minutes until the proteins naturally release from the metal and the opacity creeps halfway up the sides. Adjusting the burner down becomes necessary if the spice coating darkens faster than the internal temperature rises.
- Substitute avocado oil for olive oil when cooking at higher temperatures due to its higher smoke point of 520 degrees Fahrenheit.
- Thaw frozen fillets completely in the refrigerator for 24 hours to prevent uneven cooking centers.
- Store leftover cooked salmon in an airtight container in the refrigerator for up to three days.
