Pan-seared salmon

Pan-Seared Salmon

Serves 2  |  Preparation Time: 5mins  |  Cooking Time: 15mins

2x Tasman Salmon portions (skin on, frozen)
To Serve:
Lemon wedge
  1. Heat a frying pan over medium-high on the stove and turn the burner on while you remove the salmon from the freezer and its packaging. Run cold water in the sink and hold the fillets under the tap to rinse them gently, until any pieces of ice melt off the fish.
  2. Pat the salmon fillets with a paper towel, to dry each side of the salmon and set them on a plate. Then, brush each side with olive oil. This will season the salmon and prevent it from sticking to the pan. Drying the salmon will help the skin crisp in the pan.
  3. Lay the salmon into the hot frying pan so they're flesh-side down. Keep the lid off the pan and cook the salmon over medium-high heat, for 3 to 4 minutes or until the flesh has browned. You can carefully shake the pan a few times as the salmon cooks to loosen the salmon and keep it from sticking. Use a spatula to carefully flip each fillet over in the skillet.
  4. Sprinkle the fish with 2 teaspoons (4g) of equal amounts of onion powder, paprika, and cayenne pepper, if you'd like a smoky, spicy flavour. Alternatively, you could use your favourite spice blend, cajun seasoning, or a dry barbecue rub.
  5. Set the lid on the frying pan so it traps moisture and prevents the fish from drying out. Then, turn the burner down to medium and cook the fish for 5 to 8 minutes, or until it's flaky in the centre. To ensure the fish is done, you can insert an instant-read thermometer to ensure it reaches 63 °C.
  6. Rest the salmon for 3 minutes before you serve it. Move the fillets to serving plates and get out side dishes while the fish rests.
  7. Try serving the pan-seared salmon with stir-fried vegetables, roasted potatoes, or wild rice.

  1. If you'd like to use extra-virgin olive oil, wait until the fish is cooked to drizzle a little over it. Extra-virgin olive oil could burn with the high heat.
  2. Refrigerate leftover salmon in an airtight container. You can store the fish for up to 3 to 4 days.

Results may vary.