15-Minute Healthy Pan Seared Salmon
This quick and healthy Pan Seared Salmon recipe is a Mediterranean-style dish featuring crispy skin-on salmon filets seasoned with herbs and spices, then served with a lemony arugula salad.It’s high in protein, low in carbs, and ready in just 15 minutes—perfect for weeknight dinners or smart meal prep.
Equipment
- 1 Cast Iron Skillet
- 1 Fish Spatula
- 1 Mixing Bowl
- 1 Citrus Zester
- Paper Towels (as needed)
Ingredients
- 1½ tablespoons dried oregano
- 1 tablespoon garlic powder
- ¾ teaspoon smoked or sweet paprika
- 4 salmon filets skin-on (approximately 4 ounces each, or 1 pound total)
- Kosher salt to taste
- Freshly ground black pepper to taste
- 2 tablespoons extra virgin olive oil more as needed for searing
- 2 medium lemons
- 5 ounces baby arugula optional, for serving
Instructions
- Blend the Seasoning Rub: In a small dish, combine the oregano, garlic powder, and paprika. This aromatic spice mix will infuse the salmon with deep Mediterranean flavor. Set aside.
- Prepare the Salmon: Use paper towels to pat each salmon filet completely dry—this step is crucial for crisping the skin. Generously season both sides of the fish with kosher salt and freshly ground black pepper, then gently massage the spice mixture into the flesh side of the salmon. Let it rest briefly while you heat the skillet.
- Heat the Skillet and Oil: Place a large cast iron skillet over medium-high heat. Once it's thoroughly hot, add enough olive oil to coat the surface (about 2 tablespoons). Allow the oil to shimmer—this means it’s ready for searing, but make sure it doesn't smoke.
- Sear the Salmon Skin-Side Down: Reduce the heat slightly to medium. Carefully place the salmon filets skin-side down, one at a time. Press each filet gently with a fish spatula for about 10 seconds to keep the skin from curling. Don’t overcrowd the pan; leave space between filets.
- Cook Without Flipping Too Soon: Allow the salmon to cook undisturbed until the skin turns golden brown and releases easily from the pan—usually about 4 to 6 minutes. If the skin sticks when you try to lift it, give it a little more time.
- Quick Flip to Finish Cooking: Flip each filet and cook on the flesh side for only about 15 to 20 seconds—just enough to finish it through without overcooking. The salmon should flake easily with a fork when done.
- Add Lemon Zest and Juice: Transfer the cooked salmon to a plate. Immediately zest one of the lemons over the hot fish, then cut it in half and squeeze the juice all over for a bright citrus burst.
- Toss the Arugula Salad (Optional): In a separate bowl, toss the baby arugula with a pinch of salt, a drizzle of olive oil, and juice from half of the second lemon. Serve alongside the salmon for a peppery, refreshing contrast.
- Serve and Enjoy: Plate the salmon with a side of salad and lemon wedges. Serve warm and enjoy a light, nourishing meal packed with flavor.
Notes
- Crispy Skin Tip: Dry salmon skin and a hot skillet are the keys to crispy results. Avoid moving the filets while they sear to ensure a clean, golden crust.
- Cooking Time: Salmon is fully cooked when it flakes easily with a fork or reaches an internal temperature of 130°F (54°C) for medium.
- Meal Prep Friendly: Cooked salmon keeps well for 2–3 days in the fridge and is delicious cold or gently reheated.
- Customize the Salad: Don’t have arugula? Spinach or mixed greens work well too. You can also add shaved parmesan or cherry tomatoes for variety.
- Low-Carb & Heart-Healthy: This dish is rich in protein, packed with omega-3 fats, and free from refined carbs—perfect for a clean, balanced lifestyle.