How to Make Perfect Seared Salmon

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perfect seared salmon

For some, cooking fish at home may seem like a daunting task. While fish such as salmon can be an excellent source of lean protein and omega-3’s, concerns over food safety and proper preparation abound. But in truth, cooking with seafood can be a quick and enjoyable way to break the monotony of weeknight dinners. Pair seared salmon with Kale Napa Cabbage Slaw and Whole Wheat Couscous Salad for a complete meal.

Tips for Success:

  • If using frozen salmon, ensure it has properly defrosted in the refrigerator and pat dry before cooking
  • Salmon skin is edible and helps keep the filet together while cooking
  • Start searing skin side down to render fat
  • Ensure the salmon cooks undisturbed for 6 minutes on each side

See the short how-to video below for an easy way to cook fresh or frozen salmon.

Seared Salmon


  • 2 (3-5 oz) salmon filets (skin-on preferred).
  • Pinch of salt.
  • Pinch of pepper.


  • Heat a skillet on medium heat. Once heated, place the salmon filet skin side down and cook for about 6 minutes.
  • Flip the salmon filet and cook for about 6 minutes (until internal temperature reaches 145°F).
  • Serve your seared salmon along side your favorite vegetables and whole grains for a healthy delicious meal.

Nutrition Information per Serving

Serving size: 5 oz salmon filet; Calories: 250 calories; Carbohydrates: 1.7 grams; Fiber: 0 grams; Protein 30 grams; Fat: 12.5 grams; Sodium 226 mg

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