Salmon offers a healthy and easy dinner, quickly prepared and versatile this seafood dish offers many variations that you will never tire of. Seared salmon fillet is a rich fish that pairs well with many side dishes. This recipe offers an amazingly easy way to prepare a flaky and delicious fillet.
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Searing Salmon is Easy!
You may feel intimidated about cooking fish, that it is too complicated or difficult. But really, when you learn how to pan-sear fillets it will become one of your go-to dinner options! It is quick and easy, with amazing results. You can easily adjust your cook time to your desired temperature of your fish, some can be more delicious when cooked rare, such as tuna.
What you need to know…
It is highly recommended to invest in a good cast iron skillet if you pan to frequently pan sear fish. Iron skillets offer numerous benefits, including an efficient conductor of heat essential when searing fish. Cast iron also is non-stick and adds iron to your food. The pan can be used on the stove top, as well as transferred to the oven. They can last a lifetime, therefore it is an excellent investment if you intend to cook meats and seafood.
Salmon is a pretty impressive protein source, offering a meal that is rich in Omega-3 fatty acids, B-vitamins, potassium, and selenium. These nutrients offer a lowered risk of cardiovascular disease and the high protein the opportunity to lose weight and maintain weight loss. Fish oils also promote healthy brain function and fight inflammation.
Types of Salmon
There are many choices when choosing your salmon fillets. King salmon is one of the tastiest, offering a buttery and flaky fillet. Sockeye is also good for searing and is easy to find in your local grocer’s.
Fresh or Frozen?
This is not necessarily the most important factor, as many of the fillet options offered in the seafood department were previously frozen anyways. Frozen options may also have been frozen at the source, preserving more of the fresh flavor. When selecting a frozen option, choose fish that does not have ice crystals in the bag. Search for individually wrapped options, vacuum sealed on a tray much like meats from the meat department. If buying fresh, you have less time to prepare that meal, safely cooking it within 24 hours of purchase as it is likely thawed recently.
Seared Salmon Fillets
Seared Salmon Fillets
Ingredients
- 2 4 Ounce Fillets of Salmon
- 2 TBSP Olive Oil Extra Virgin
- 1 TSP Sesame Oil
- 1/8 Cup Teriyaki Sauce
- 2 Cloves Garlic
- 1 Green Onion
Instructions
- Mince garlic and green onion. Add teriyaki sauce and sesame oil, mix and set aside.
- Heat 2 tablespoons of olive oil in a pan on medium-high heat, cast iron skillet preferred, be cautious not to get the oil to the point of smoking.
- Rinse thawed fillets and pat dry.
- Season with salt and pepper on each side.
- Place fillets in pan with hot oil, skin side down and cook undisturbed for about 4-5 minutes.
- Once skin is crispy and browned, flip fish over and cook undisturbed for 2-3 minutes until fillets reach 145 degrees.
- Remove from heat and top with teriyaki sauce.
- Serve immediately.
Looking for a great veggie to pair this with? Check out Lemon Roasted Cauliflower! Even people who don’t like cauliflower will love this!!
Seared salmon is a versatile main course, pairing wonderfully with rice pilaf, a pasta, or just roasted veggies. It is also incredibly easy to change up the flavor, serving the fillets with a different sauce such as chopped tomatoes with artichokes and capers or a lemon garlic white wine sauce. You will never grow bored of this healthy dinner option!
Check out these amazing side dishes!
Eat well. Be amazing!
