Pan seared salmon seasoned with warm spices and then topped with a light, refreshing Mediterranean salsa fresca is a healthy and beautiful dish fit for a special occasion! And the best part? It's easy enough to prepare any time you'd like to treat yourself to a wonderful meal made with fresh, simple ingredients!
Pan Seared Salmon, Fancy Looking Yet Delightfully Simple
I hold such a deep appreciation for a meal that is utterly gorgeous and colorful to look at and divinely delectable to take a bite of, yet absolutely easy to prepare, requiring little to no fuss on the part of the one preparing it.
Those simple yet beautiful meals are a real gift when I'm cooking for a special occasion, or when I simply want to treat myself and my loved ones to a dish that looks and tastes a bit “fancy” and impressive, all while being thoroughly comforting and nourishing.
This pan seared salmon is just that special kind of recipe, because it makes use of fresh, colorful and seasonal ingredients to create that flavor and eye-popping appeal, but with a very simple preparation and presentation.
How to Pan Sear Salmon
Salmon is a rich, meaty variety of fish, and takes on even greater flavor from a simple marinade made up of warm spices, olive oil and lemon before being gently laid in a hot pan for a sear on both sides.
For my recipe, I prefer to use skinless salmon fillets. I allow them to rest in the seasoning for roughly 20 minutes before I heat up my cast-iron skillet and cook them until golden and slightly charred, roughly 4-5 minutes per side.
And because salmon is already a very moist fish, the addition of the Mediterranean salsa fresca spooned over top cuts some of the richness with some bright, lemony and herby flavor, and adds that fresh and clean note. It offers that element that's cool and crisp, perfect for this light and healthy salmon recipe!
To tie things together, I personally like to serve this pan seared salmon with some very simple toasted couscous. Of course, this is totally optional, but I've included the easy recipe for it below the salmon and salsa, in case you're looking to complete your meal!
Here's a sneak peek at how I prep my pan seared salmon recipe: (or just jump to the full recipe below...)
- For moist, succulent and flavorful salmon fillets, I marinate the fish in a mixture of spices, olive oil, salt/pepper, and lemon.
- While the fish marinates, I prepare my easy Mediterranean salsa fresca to serve over top, and keep that nice and cold in the fridge.
- If preparing my toasted couscous as a side, I prep that next and keep it warm.
- To finish my pan seared salmon, I heat up my cast iron skillet (or other non-stick pan), and gently cook/sear my fillets for about 4-5 minutes per side, or until medium doneness on the inside and slightly charred on the outside.
- I top with the salsa fresca, and serve with the toasted couscous!
Recipe
Pan Seared Salmon
by Ingrid Beer
Category: Entree
Cuisine: American
Yield: Serves 4
Nutrition Info: 461 calories (salmon with salsa fresca only)
Prep Time: 20 minutes
Cook time: 10 minutes
Total time: 30 minutes
Pan Seared Salmon Ingredients:
• 4 salmon fillets (roughly 6 ounces each), skinned
• Olive or avocado oil
• 1 teaspoon paprika
• 1 teaspoon granulated garlic
• ½ teaspoon granulated onion
• ½ teaspoon ground cumin
• ½ teaspoon ground coriander
• ¼ teaspoon salt
• ¼ teaspoon black pepper
• Pinch cayenne pepper
• 1 teaspoon grated lemon zest
Mediterranean Salsa Fresca Ingredients:
• 1 cup small cherry or sugar tomatoes, quartered
• 1 small Persian cucumber, finely diced
• ¼ yellow bell pepper, finely diced
• 2 tablespoons pitted Kalamata olives, diced
• 2 tablespoons finely diced red onion
• 1 teaspoon chopped fresh dill
• 1 teaspoon chopped flat-leaf parsley
• ½ teaspoon grated lemon zest
• 1 teaspoon lemon juice
• Salt
• Black pepper
Toasted Couscous Ingredients (optional side):
• 1 cup couscous
• 1 ¼ cup water
• Couple pinches of salt
• 1 tablespoon olive oil
• 1 clove garlic, pressed through garlic press
• 1 tablespoon chopped parsley
- Place the salmon fillets onto a plate or into a large bowl, and drizzle in about 2 tablespoon of the oil; then, sprinkle in the paprika, the granulated garlic and onion, the cumin, coriander, salt, pepper, cayenne and lemon zest, and toss everything gently to coat the fillets evenly and well; allow the salmon to marinate for at least 20 minutes, or even over night.
- While the salmon marinates, prepare the Mediterranean salsa fresca: combine all ingredients up to and including the lemon juice in a small bowl, and add a couple of pinches and salt and pepper; mix with a spoon to combine; keep covered and in the fridge until ready to serve.
- If preparing the optional toasted couscous: place a medium-small non-stick sauce pan or pot over medium heat, and add in the couscous; toast the couscous, stirring it frequently, for about a minute or so, and then pour it out of the pan/pot; set it aside for a moment.
- Into that same pot or pan add the water, a couple pinches of salt, the olive oil and the garlic, and stir to combine; bring the water to a vigorous simmer, pour in the couscous and stir, and turn off the heat; cover with a lid, and allow the couscous to soften for about 5-7 minutes; then, fluff with a fork, add the chopped parsley, and keep warm.
- To sear the salmon, place a large cast-iron skillet over medium-high heat, and drizzle in about 2-3 tablespoons of the oil; once the oil is very hot, add in the salmon fillets, and allow them sear on that first side for about 4-5 minutes, or until a deep, golden-brown; then, flip over and allow them to cook and sear on the other side for about 4-5 more minutes; remove from skillet.
- Top with seared salmon generously with the Mediterranean Salsa Fresca, and serve with a side of toasted couscous, or your favorite side.
Tips & Tidbits for my Pan Seared Salmon:
- Firm, fresh, skinless salmon: If you can find skinless salmon, opt to go that route for convenience (unless you enjoy the skin). Also, check to make sure that the salmon smells nice and fresh, and has a plump texture and good color.
- Marinate for a short time, or longer: While my recipe only calls for a 20 minute marination, if you'd like to gain even more flavor, allow the salmon to marinate for at least a couple of hours, or even overnight.
- Medium-high heat under the pan: In order for the salmon to cook through before getting too dark on the outside, make sure your pan is not too hot. Have the heat on medium-high or medium heat, as this will allow for some color or char on the outside while the fish cooks through on the inside. You'll need about 4-5 minutes per side for medium doneness.
- Tasty sides: My recipe for toasted couscous is included with the salmon recipe above, but other great options are rice, pasta, or quinoa!
Hungry for more salmon recipes? Check out this Broiled Salmon, this Bourbon Glazed Salmon, or this Grilled Salmon Chopped Salad!
Cook's Note: This recipe was originally published in 2015, and has been updated with even more love!
Thalia @ butter and brioche
This is just how I like my salmon.. nice charred and crisp on the outside. I definitely will be making this recipe as salmon is something I cook often during the week...
The Cozy Apron
Hope you enjoy, Thalia!
Amy
Oh dear, this meal was amazing!!! I subbed olive oil for canola and omitted the olives because I didn't have them, but this was so, so good! It's going to live somewhere at the top of my favourite recipes ever.
The Cozy Apron
Amy, I'm thrilled to read that you enjoyed this recipe so much! 🙂 Thanks for sharing your experience with me!
Jessica
Can I use cod fish for this recipe?
The Cozy Apron
Hi Jessica, you can use whatever your preferred fish is. 🙂
Kate
I made this last week and it was a huge hit with the whole family. My husband said it was his new favorite. All the kids ate it up too (ages 3, 5 & 9.) I didn't put olives in the youngest. I added a little red wine vinegar to the salsa and I had a small hunk of feta that needed to be used up so I added it too. Next time I will add some avocado too. I loved how fresh everything was and so quick to prepare. Rice is a great sub if you can't do pasta. Thanks for the great recipe. I will be making this again.
The Cozy Apron
Hi Kate, thanks so much for taking the time to share your experience with me! So glad you all enjoyed this recipe, and I'm thrilled that you made it your own, and will be preparing it again in the future!
Brenda
This was the BEST Salmon we have ever tasted. The spices and Salsa were perfect.
Thanks for sharing
Brenda
The Cozy Apron
Brenda, that's great! What a compliment. 🙂 Thanks so much for taking the time to comment on your experience!
The Cozy Apron
Hi Jill, I just did some quick math, and a serving has 686 calories.
Annamei
I just tried this recipe and it was amazing! Absolutely loved it! Thank you so much for sharing it!
The Cozy Apron
Hi Annamei, thanks so much! I'm thrilled you enjoyed it— it's nice and healthy and fresh, and a recipe you can feel good about eating. Thanks so much for commenting!
Alexis
Everything was great. Would have been very time consuming if I was doing it alone, all that chopping, I’m slow. But it was a good excuse to get my fiancé to help me in the kitchen. Also we added pepperocini peppers to the salsa (diced). It was so good. Added an extra kick we needed!
The Cozy Apron
Alexis, glad you enjoyed the recipe! Yes, sometimes there's a good amount of chopping involved, but as you said, it's all worth it when the meal is good, and you get to work side by side with someone you love. So wonderful that you and your fiancé tag-teamed this; and those pepperoncini peppers in this dish sounds absolutely delicious! Thanks for sharing.
Amanda
This recipe looks fabulous! However I don’t have a cast iron skillet - would a regular nonstick skillet provide the same results? What do you suggest I use instead? Thanks!
The Cozy Apron
Hi Amanda, no problem! A nice heavy, heavy-bottom pan (like a cast-iron) that conducts heat well is best for that nice "sear", but you can totally use your non-stick. Get it nice and hot, and leave the salmon undisturbed for a while on that first side to create as much color (and flavor!) as you can. Hope you enjoy the recipe!
Aaron M Packnick
I am so glad to have come across this recipe. Each of the dishes was perfect as a stand-alone item, but together it made an amazing meal! Thank you!
The Cozy Apron
Aaron, thank you so much for saying so! I'm thrilled you enjoyed this recipe!
Catherine
Tried this recipe today! I found it due to me being on the Mediterranean diet. I’m very pleased with the outcome. Everything came together so nicely.
The Cozy Apron
Catherine, so glad to read that! Happy you enjoyed.