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Pan Fried Salmon

Pan Fried Salmon

This Pan Fried Salmon is one of my favorite easy dinner recipes. Follow my easy steps for how to cook salmon perfectly every time.
Categories 30 Minute Meal, Clean Eating, Dinner, Healthy Eating
Difficulty Easy
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4
Calories 281 kcal
Author Lacey Baier


  • 4 6-oz salmon fillets, skin on
  • 1 tbsp olive oil
  • 2 tbsp coconut sugar
  • 1 tsp sea salt
  • 1 tsp ground black pepper
  • 1/2 tsp ground cumin
  • 1/4 tsp dry mustard
  • 1/8 tsp ground cinnamon


  1. Preheat the oven to 350 degrees.
  2. Combine the coconut sugar, sea salt, pepper, cumin, dry mustard and cinnamon in a small bowl and set aside.

  3. 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.
  4. Rub the spice mixture on the top side (non-skin) of the salmon fillets.
  5. 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.

  6. 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.

  7. 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.

Recipe Video

Nutrition Facts
Pan Fried Salmon
Amount Per Serving (1 6-oz. fillet)
Calories 281 Calories from Fat 104
% Daily Value*
Fat 11.6g18%
Saturated Fat 1.9g10%
Cholesterol 86.7mg29%
Sodium 711mg30%
Carbohydrates 7.1g2%
Fiber 0.6g2%
Sugar 6g7%
Protein 38g76%
Vitamin C 9.1mg11%
Calcium 30mg3%
Iron 0.9mg5%
* Percent Daily Values are based on a 2000 calorie diet.