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.
Kelly
Made this tonight. I love how simple and delicious this recipe is. The cinnamon, cumin, and mustard balance out the brown sugar nicely so it has a hint of sweetness but isn't cloying. Delicious.
Lacey Baier
Thanks, Kelly. I appreciate your feedback.
Monica
Made this got the second time tonight. It was delicious. Thanks for the recipe!
Lacey Baier
You're so welcome, Monica. I love this recipe so much 🙂
Bianca
Made this tonight in my cast iron skillet. I heated the killer in the ven a 450 for lost n hour before I put it on the cooktop to sear the salmon. After searing, I put it back in the ven or about 5 minutes - perfection. I typically grill or bake our salmon but this one is a keeper!! The crusted brown sugar with hint of cinnamon is a hit.
Served with your "bikini" reds, asiago bread and a salad with pear vinaigrette.
Now let's just hope my skillet won't smell fishy 😉
Lacey Baier
That meal and preparation sounds amazing, Blanca. Thanks for sharing.
Robyn
Made it tonight and it was very good! I loved the mix of spices. I used 1 tsp sea salt and I thought it was plenty. Thanks for the great recipe! Pinning now.
Lacey Baier
Thanks for the pin and recipe substitution suggestion, Robyn! I love sea salt on just about anything 🙂
Annette
Hi,
Loved the recipe. Finally, my teenager tried and loved it! Hurray! I would add less kosher salt next time. Or, I would only put the rub on after the oven and skillet are preheated so the rub releases in the pan and not on the cutting board. Also, if cooking a large batch of salmon, I would grease a cookie sheet with olive oil and preheat along with the oven. Then sear all the salmon at once then finish together in the oven on the cookie sheet. This would serve a crowd easily this way
Really great! Thanks.
Lacey Baier
Thanks for your recipe changes, Annette! It's always nice to hear how this recipe can be versatile for different tastes.
Mary-Ann
I made this salmon for dinner tonight and, oh my word, it was by far the best salmon I have ever had. Thanks for a great recipe! This one is a keeper for sure!!!
Lacey Baier
I am so with you on the best salmon ever, Mary-Ann. Glad to know you agree 🙂
Jerry
Hi I just made this recipe this was the best salmon I have ever tasted thank you for such a delicious way to make salmon
Lacey Baier
That's so awesome, Jerry! You're very welcome.
Bryce
Great recipe. I got better results With higher oven temp. 425f
Lacey Baier
Good to know. Thanks, Bryce!
Kryss
My hubby double teamed this in the kitchen tonight and the results were amazing. This is def. added to the list for dinner parties. It was soooo easy! We made it with that garlic spinach ( my hubby kicked it's butt) and risotto. We will use this for our next dinner party and look like pros with minimum effort. Thank thank thank you!
<3
Totally Satisfied Cooking Duo!
Lacey Baier
You're so welcome. I love the idea of using this for dinner parties. Delicious, gorgeous and impressive (and EASY!!) 🙂
Ben
Made this about 20 times now.... Truly awesome recipe. I reduce the cumin a biit and up the mustard but that's just personal preference. Too good.
Signed,
- an aspiring cook
Lacey Baier
Yay, thanks for sharing, Ben 🙂
cecilia
this rub was amazing! I halved it since I'm cooking for 2. I didn't notice you had to use an oven-safe pan (which I don't have) until I was already in the middle of the recipe, but I transferred it to a baking dish and it worked out okay-- I also don't have dry mustard but the internet tells me prepared mustard is an okay substitute -- it tasted good to me! Next time I'll try it with dry mustard (and I need to buy an oven-safe skillet)! This was delicious with a garlic & spinach thin pasta. Thank you!
Lacey Baier
Cecilia, a baking dish is a great use instead of an oven-safe skillet....but I'd totally recommend getting one if you'd like to pan-roast foods more (which I totally recommend!). Thanks so much for the feedback 🙂
Kelsey B
I've cooked this twice this week already! I've been waiting for a perfect salmon recipe to come along, and this is it! Goes great with pasta and spinach
Lacey Baier
YES! This makes me happy 🙂
Jeanne
Used this recipe on salmon steaks last night and they were outstanding. Nice blend of spices. Needed a hotter oven for the steaks, but at 8 mins per side and 450 degrees they were perfect. Thanks
Lacey Baier
Good to know! Thanks for sharing 🙂
Sheryl
Hi Lacey,
I live in Seattle and my husband fishes for salmon every day in late summer/early fall. I was looking for something a little different to do with the salmon and came across your recipe. I was a little nervous because cumin and cinnamon can be overpowering. I am so pleased to say your recipe was simply amazing! My husband raved about it and said it was his new favorite! Thank you so much!
Lacey Baier
Oh, you are so welcome. Yes, they can be overpowering but I love the combo in this recipe and am glad you tried it out 🙂
Lindsey De Leo
Thanks for this yummy healthy way to get my kids to eat salmon! So good. I am a native Austinite and was excited to stumble across your site.
Lacey Baier
Woohoo! Yea, my kids gobble this recipe up, to - so cool. Yay for Austin 😉