Pan Seared Salmon
Full of flavor and easily prepared, this recipe has something for everyone and is a healthy choice.
Full of flavor and easily prepared, this recipe has something for everyone and is a healthy choice.
- Carbohydrate 0.254151770923506 g
- Cholesterol 0 mg
- Fat 1.7266872924062 g
- Fiber 0.155542710442742 g
- Protein 0.108894062543519 g
- Saturated Fat 0.243692541770888 g
- Serving Size 1 1 Serving (6g)
- Sodium 127.515541721338 mg
- Sugar 0.0986090604807641 g
- Trans Fat 0.0569722916910582 g
- Calories 16 calories
Step-by-step
- Preheat a large heavy skillet over medium heat for 3 minutes.
- Coat salmon with olive oil. Place in skillet, and increase heat to high. Cook for 3 minutes. Sprinkle with capers, and salt and pepper. Turn salmon over, and cook for 5 minutes, or until browned. Salmon is done when it flakes easily with a fork.
- Transfer salmon to individual plates, and garnish with lemon slices.
Preheating the Skillet for Maximum Crispness
Preheating a heavy skillet over medium heat for precisely three minutes establishes the thermal mass needed for an immediate sear. Thin pans fail to retain heat, causing the protein to stick instead of releasing naturally once a crust forms. Cast iron or heavy stainless steel distribute thermal energy evenly across the surface.
Controlling Heat During the Sear
Increasing the heat to high immediately after adding the oiled fillets initiates rapid moisture evaporation on the exterior. Cook the flesh side for three minutes before turning, then reduce the heat if the edges brown too quickly. Flesh is fully cooked when it opaque flakes easily under gentle pressure from a fork.
Balancing Salt and Acid Balance
Adding capers and coarse salt midway introduces saline brightness that cuts through the rich oils of the fish. Pairing this protein with starchy grains like wild rice or roasted potatoes provides a contrasting texture that absorbs rendered pan juices effectively.
