This Pan Fried Salmon is one of my favorite easy dinner recipes. Follow my easy steps for how to cook salmon perfectly every time.
This Pam Fried Salmon dish is an all time favorite meal prep idea and one I often include if I am following something like the meal prep for weight loss plan.
I don’t usually like to tell you guys what to do. I figure you are welcome to try my recipes if you find them interesting.
But, this recipe is different. This recipe will blow your mind.
Out of all the food I’ve cooked, this is probably the recipe I have made the most ever in my kitchen. In fact, I bet I’ve made it at least 30 times in the past 5 years. Now, that’s saying something.
In addition to the salmon always coming out perfectly delicious, this fool-proof recipe is very easy to follow, yet looks super impressive. How awesome is that?
How to Cook Salmon
With salmon, timing is everything. If you’re wondering how long to cook salmon for, it should be until the salmon flakes easily with a fork — approximately 5-8 minutes. Pan frying salmon and then finishing in the oven is the best way to cook salmon because it brings out the rich flavors of the fish and achieves that flaky texture. The quick cooking method helps to not overcook the salmon, too.
Also, seasoning the salmon before you cook it makes all the difference. For this pan fried salmon recipe, I’ve used an easy-to-make, sweet-spicy rub. The combination of the coconut sugar, cinnamon and cumin is wondrous. Please try it.
Here are the easy steps for how to cook salmon:
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Preheat the oven to 350 degrees.
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Combine the coconut sugar, sea salt, pepper, cumin, dry mustard, and cinnamon in a small bowl and set aside.
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Rinse the salmon in running water to remove any loose scales and then gently pat them dry using a paper towel. Remove all excess water prior to adding the rub.
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Rub the spice mixture on the top side (non-skin) of the salmon fillets.
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Heat an oven-proof fry pan over high heat. Add the olive oil to the pan and allow to get hot. Place the fillets, rub-side down, in the hot oil. The fish should sizzle.
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When the fish releases easily (doesn't stick to the pan) and the rub side is nicely browned, about 2-4 minutes, carefully flip the fillets over and transfer pan to the oven.
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Finish the salmon in the oven until it flakes easily with a fork (insert a fork and gently twist -- if the fish looks flaky, it's ready), about 5-8 minutes.
Follow these steps for how to cook salmon and you'll have delicious, perfectly cooked salmon every time.
What To Serve With Salmon
I like to serve this pan fried salmon over garlic sautéed spinach or alongside garlic garlic parmesan green beans and sauteed babt red potatoes. SO. GOOD.
But it can also just go with steamed brown rice if you prefer.
Is Salmon Healthy?
If you're wondering whether salmon is healthy, the answer is a resounding YES.
Arguably one of the best health benefits of salmon is the type of fat it contains. Salmon contains a type of unsaturated fat called omega-3 fatty acids. Omega-3 fatty acids lower your risk of heart disease by protecting the health of your blood vessels. So -- yea -- pretty awesome side effect from eating delicious salmon.
Salmon is actually one of the most nutritious types of fish you can eat. A serving of salmon provides you with iron, zinc, niacin, vitamin B6 and vitamin B12, plus other nutrients for good health.
Wild Salmon vs. Farmed Salmon
Okay, so we talked about why salmon is awesome and what health benefits it has. BUT not all salmon is created equal. In grocery stores, much of the available salmon options aren't caught in the wild, but are bred in fish farms instead. The issue with fish farms is the salmon doesn't live and eat a normal salmon diet out in the wild, but instead is given a processed high-fat feed in order to produce larger fish.
This difference makes the nutritional differences between wild and farmed salmon pretty significant. The major difference is that farmed salmon is much higher in fat than wild caught salmon (46% more calories), and it also contains less omega-3 fatty acids but more saturated fat.
That all being said, please remember that farmed salmon is still very healthy -- just not as healthy as wild caught salmon. Wild salmon is also much more expensive than farmed salmon, which can be a big deterrent when farmed is still delicious.
Pan Fried Salmon
Equipment
*This post may contain affiliate links for products I use often and highly recommend.
Ingredients
- 4 6-oz salmon fillets, skin on
- 1 tablespoon olive oil
- 2 tablespoon coconut sugar
- 1 teaspoon sea salt
- 1 teaspoon ground black pepper
- ½ teaspoon ground cumin
- ¼ teaspoon dry mustard
- ⅛ teaspoon ground cinnamon
Instructions
- Preheat the oven to 350 degrees.
- Combine the coconut sugar, sea salt, pepper, cumin, dry mustard and cinnamon in a small bowl and set aside.
- Rinse the salmon in running water to remove any loose scales and then gently pat them dry using a paper towel. Remove all excess water prior to adding the rub.
- Rub the spice mixture on the top side (non-skin) of the salmon fillets.
- Heat an oven-proof fry pan over high heat. Add the olive oil to the pan and allow to get hot. Place the fillets, rub-side down, in the hot oil. The fish should sizzle.
- When the fish releases easily (doesn't stick to the pan) and the rub side is nicely browned, about 2-4 minutes, carefully flip the fillets over and transfer pan to the oven.
- Roast the salmon until it flakes easily with a fork (insert a fork and gently twist -- if the fish looks flaky, it's ready), about 5-8 minutes.
Video
Nutrition
This post contains affiliate links for products I use regularly and highly recommend.
Basic Summer
Made this in the air fryer at 390°.
Absolutely delicious in all ways!
Elizabeth
Hi Lacey,
Love your recipes!
Can this recipe be done all in the oven and not pan fried?
Thanks!
E
Judy
My husband luvs this recipe...and he has never cared for salmon...a winne !!!!! Xo
Cindy
Hi Lacey, I'm hosting a large party and this salmon looks delish. Can it be made ahead, up to the baking, maybe a day ahead and then finished in the oven before serving?
Irritated
What all did you change in the original recipe? Apparently I need to start writing down my favorite recipes instead of relying on the writer to not change an already published post. You changed brown sugar to coconut sugar. What else is different?
Jan Painter
I have made this recipe several times and have yet to be disappointed. Served this dish to company many times and they loved it as well! It is my go to recipe for salmon. Easy to prepare with delicious results. Perfect for a week night and fancy enough for guests!
Lacey Baier
Yay, so glad you agree this recipe is amazing - we love it tons, too 🙂
Mindy
Loved it! I agree with previous post about decreasing the salt by half was a good idea.
Lacey Baier
Agreed! I've updated the recipe to reflect this 🙂
clem
Wondrous is an understatement..best salmon recipe to hit my cast iron pan yet !!
Thanks
Lacey Baier
YAY! LOVE hearing that 🙂
Maryan
Hey,
Thank u for sharing this recipe, looking forward to making tonight for dinner. I don't have mustard of any kind. Will making this dish without mustard alter the taste dramtically?
Thanks.
Maryan
Lacey Baier
Not too dramatically, Maryan - you should be fine 🙂
Maryan
We eat salmon once a month, usually baked. My husband and I loved this recipe. The spice rub is amaaaaaazzzing. We had this dish with Cajun sweet potato wedges. The combination of the salmon and potato was delicious.
Thanks again.
Michelle
My family eats salmon a lot and my kids can get sick of it. However, they really loved it tonight with this recipe! I will reduce the salt slightly next time, maybe by 1/2 tsp., but it was a success. Which is great to say because it makes my failures not so many.
Michelle
I need to rate this.
Lacey Baier
I'm glad this recipe was a success! Thanks for the feedback 🙂
Angela
Hi. I made this and I love the way it cooked up but the cumin flavour was too prevalent for our tastes. We love Mexican food and I cook with using cumin frequently so I am aware of its flavour. I will use this recipe again but will reduce the cumin by 50% for sure.
Lacey Baier
Okay, thanks for the feedback, Angela. Cumin is definitely a strong flavor in this recipe.
bay area mom
This is THE BEST salmon recipe EVER! I will be forever thankful to my friend for turning me on to it. Every single time I have prepared this it has been a huge hit with adults and kids alike. Without fail, every new family I've introduced it to has asked for the recipe. Love it, thank you!
Lacey Baier
YAY! Thanks so much for sharing. I'm very glad you all like the recipe so much - it's one of our favorites as well 🙂
Fran Terhune
Lacey, You photography is spectacular. I am so excited I found your blog. Thanks so much for the ebook! I have not found a salmon recipe I care for or wish to try...this one is a must! (((HUGS)))
Lacey Baier
Hi Fran! I'm so glad you found me, too! :). Thanks so much. I love hearing that about the salmon recipe and I appreciate your kind words about my photography. Enjoy the cookbook 🙂
charles
Technique is good but rub is too salty by far (and I'm a salt freak). B-. Might be OK if you cut the salt by 2/3ds. No evident flavor from the mustard or the cinnamon, maybe because you just got salt and cumin.
Lacey Baier
Hi Charles. Sorry you felt it was too salty for your tastes. Definitely adjust as needed.
Ann
This was fantastic! Thanks so much! I cut back on the salt but it was still a wonderful dish. I just recently started cooling with cast iron and am loving it!
Lacey Baier
Hi Ann! I'm so glad you enjoyed the salmon 🙂