Pan Seared Salmon

Get ready for the crispiest, most flavorful salmon you’ve ever made at home! This pan-seared method creates a golden, crackling skin that’ll make you feel like a professional chef in your own kitchen.

The magic happens when that perfectly seasoned fillet hits the hot pan, creating an incredible contrast between the crispy exterior and the tender, juicy center. With a bright lemony finish and peppery arugula on the side, this Mediterranean-inspired dish delivers restaurant quality in just minutes.

Ingredients

For the Salmon:

• 1½ tablespoons dried oregano
• 1 tablespoon garlic powder
• ¾ teaspoon paprika
• 4 (4-ounce) skin-on salmon fillets
• Kosher salt and black pepper to taste
• 2-3 tablespoons extra virgin olive oil

For Serving:

• 2 lemons
• 5 ounces baby arugula (optional)

Steps

1. Season the salmon. In a small bowl, combine 1½ tablespoons oregano, 1 tablespoon garlic powder, and ¾ teaspoon paprika. Pat salmon completely dry with paper towels (this is crucial for crispy skin!). Season generously with salt and pepper, then coat flesh side with spice mixture, pressing gently to adhere.
2. Heat the pan properly. Place a large cast-iron skillet over medium-high heat. Once hot (test by flicking a water droplet – it should dance), add 2-3 tablespoons oil. Wait for oil to shimmer but not smoke (350-375°F/175-190°C if using thermometer).
3. Master the sear. Reduce heat to medium-low. Place salmon skin-side down, pressing firmly with spatula for 10 seconds to prevent curling. Add remaining fillets one at a time, pressing each. The pressing step is crucial – skip it and you’ll get curled edges!
4. Perfect the skin. Cook undisturbed for 4-6 minutes until skin is golden brown and crispy. If it sticks when you try to lift it, it’s not ready yet. A properly cooked skin will release easily from the pan.
5. Finish cooking. Flip fillets and cook for just 15-20 seconds on flesh side. Internal temperature should reach 145°F (63°C). Transfer to plate, immediately zest one lemon over top, then squeeze fresh juice over fish.
6. Prepare salad and serve. Toss arugula with a pinch of salt, juice from half the remaining lemon, and a light drizzle of olive oil. Serve salmon over arugula with extra lemon wedges.

Smart Swaps

• Use fresh dill or basil instead of oregano for different flavor profiles
• Substitute baby spinach or mixed greens for arugula
• Try grapeseed oil instead of olive oil for an even higher smoke point

Make It Diabetes-Friendly

This recipe is naturally diabetes-friendly! To further reduce carbs:

• Skip the arugula salad and serve over cauliflower rice (reduces carbs by 3g per serving)
• Use lemon zest more heavily than juice to reduce sugar content
• Pair with non-starchy vegetables like roasted asparagus or sautéed mushrooms

Pro Tips

• Always let salmon come to room temperature (15-20 minutes) before cooking
• Use a fish spatula for easier flipping
• Don’t overcrowd the pan – cook in batches if needed
• Pat fish extremely dry for best crispy skin results