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.
Michele
So happy I found your blog! The salmon was amazing - my new favorite! I've already forwarded the recipe to 3 of my friends. Welcome to beautiful Austin, Texas!
Michele
Lacey Baier
Thank you so much!!
Erin
We had this tonight and it was great and soooo easy! Thanks so much!
Erin
Cheryl
Sounds delicious - do you think it would work with another type of fish (eg. fresh water trout?). Thanks! 🙂
Lacey Baier
Hi Cheryl! That's a very good question. My only concern with another type of fish is the fish's flavor making it through and marrying well with the flavors of the rub. I'd bet a trout would work well though -- though maybe with a little less brown sugar. If you try it, would you share how it turns out?? 🙂
Agnes
Lacey,
Perhaps u cud try adding some red chilly powder and a bit of lime as well.
Lacey Baier
Oooh, that sounds like a good addition. I will keep that in mind for next time, Agnes. Thanks!
Janelle
Lacey,
This recipe was delicious! I just made it for dinner. My husband and I loved it! I sauteed green beans with the leftover sauce. Thanks for sharing this easy recipe 🙂
Lacey Baier
I LOVE the idea of sauteing some veggies in the drippings. Thanks for sharing!
Kerry
This salmon is amazing and has become a weekly dinner for me and boyfriend. I think he loves me more for making it. He hugs and kisses me when he's done!!
Lacey Baier
That's so very awesome, Kerry. 🙂
Heather Lindstrom
This is hands down my favorite salmon recipe ever! My husband requested it over steak for Valentine's Day. I'm planning to feature your recipe and blog link on my site in the near future. Love your blog!
Lacey Baier
Thanks so much, Heather 🙂
Ted
Just tried this recipe; served the salmon with roasted smashed red potatoes and haricot vert. Would use this for guests.
Lacey Baier
Awesome. That's what I like to see, Ted 🙂
Katrina
So glad I decided to try this. I have NEVER eaten such wonderful salmon in my life! I used wild salmon (Costco's frozen fillets) and cut the salt in half since we are watching sodium. This will be my special recipe for dinner guests. It was SO good, that we will have it often. I can't wait to try it when our organic spinach and asparagus are ready in our garden. What a fabulous find! Thank you!
Lacey Baier
You're very welcome, Katrina. I'm so happy you decided to try the recipe too 🙂
kathy
i cut the sugar in half and it was still plenty (maybe too) sweet for me. will probably cut it further next time. and will do a better job w/ my 'searing' too. definitely one worth making again. served it in w/ roasted brussel sprouts.
Lacey Baier
Glad you enjoyed it, Kathy 🙂
mozart
this is an unbelievable recipe- thank you so much!!
Lacey Baier
You are very welcome!
Zoe
found your site thanks to foodgawker.com - i was looking for a brown-sugar salmon recipe, and oh good glory, this looks fantastic; we'll definitely be eating this for dinner tonight! i'm so excited to have found this blog, i'm sure i'll be back often.
hope your business and culinary endeavors are going well! 🙂
Lacey Baier
Gotta love foodgawker 🙂 So glad you found me, Zoe! Thanks for the support!!
colleen
just made this last night and it's officially part of the weekly rotation. really loved it!
Lacey Baier
Yay -- always good to hear, Colleen! Thanks for sharing 🙂
mary ann
How do I print your recipes? There is no print button and I don't need the whole page..just the recipe.
Thankd
Lacey Baier
Hi Mary Ann! There is actually a print option at the bottom of each post with a little green and white icon of a printer (4th from the right). It is right above the Related Posts section in the cartoon vines if you're on the actual recipe page or right above the Categories section if you're on the homepage. Unfortunately, I don't yet have an option to print just the recipe, but this option will only print the text (no images) of the post. If you don't want the text also, you could always highlight and copy the recipe and directions and paste them into a word document and print from there. Hope that helps (and thanks for your interest in my recipes!)!
Margot
I came across your site a day or 2 ago and made this recipe tonight. Great dinner for my husband and me. Looked up a recipe for "rissole potatoes" as I'd never made them before, and they were quite good with the salmon. I make salmon once or twice a month and usually try a new recipe - this one will be a repeat for sure-it's one of the best I've had. Made it with leftover "Peas with Celery Root" from epicurious.com I had from a previous meal. Wonderful. Lots of butter was involved in the two side dishes so it was a more decadent meal than necessary, but the flavors were delish. I can see this salmon being good with a lot of different kinds of sides. Might try a tad less brown sugar next time.
I'm browsing through your recipes and finding many things up our alley, so I'll be cooking from your pages again. Thanks for a really good salmon recipe and the rissole potatoes enlightenment.
Lacey Baier
Hi Margot (and welcome)! Thanks for the feedback on the salmon recipe. I'm glad you enjoyed it. See you around! 🙂
Margot
oops, my apologies, have the name "leah" on the brain, lacey.
Also wanted to mention, I bought dry mustard powder, much more than needed for this recipe, a whole Tablespoon or so, from the bulk spice bins at QFC here in Seattle. It cost .08 cents.
Lacey Baier
That's quite alright, Margot!