Pan frying salmon can seem intimidating. It’s easy to overcook the fish, ending up with a dry, flaky mess. But with the right techniques, you can achieve tender, juicy salmon every time. In this article, I’ll share my top tips for cooking moist, delicious pan fried salmon fillets at home.
Choosing the Right Salmon
The first step is selecting the right cut of salmon. Here’s what to look for:
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Skin-on fillets – The skin helps the fish hold together better and adds flavor It also prevents sticking to the pan
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1-inch thick – Thinner pieces will overcook too quickly. Around 1 inch thickness is ideal.
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Center-cut fillets – These are the most even in thickness so will cook evenly.
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Fresh salmon – Fresh fish works much better than frozen for pan frying. If using frozen thaw completely first.
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Wild-caught – For the best flavor and texture choose wild over farmed salmon.
Must-Have Equipment
Having the proper gear makes pan frying easier:
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Non-stick or stainless steel skillet – Use a medium or large skillet with a tight-fitting lid.
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Fish spatula – A long, thin, flexible spatula helps gently flip the delicate salmon fillets.
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Instant-read thermometer (optional) – Takes the guesswork out of doneness, especially for beginners.
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Tongs – Helpful for maneuvering the salmon in the skillet.
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Paper towels – For drying the salmon before cooking.
Step-By-Step Method
Follow these simple steps for tender salmon every time:
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Pat the salmon fillets very dry with paper towels. Drying the surface helps ensure a nice crisp crust when cooked.
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Season the salmon with salt, pepper, and any other spices you want. Go light on salt since salmon is naturally salty.
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Heat oil in a skillet over medium-high heat. Use enough oil to just coat the pan. Heat until the oil shimmers showing it’s fully preheated.
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Gently lay the fillets in the hot skillet skin-side down. Don’t move the salmon once added. Let it cook undisturbed for 4 minutes.
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Flip the salmon carefully with a spatula and cook for 2-3 more minutes until the thickest part of the fillet reaches 125°F for medium-rare doneness.
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Let the salmon rest for 5 minutes before serving so the juices redistribute resulting in moist salmon.
Handy Tips and Tricks
Keep these tips in mind for pan frying salmon like a pro:
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Dry salmon thoroughly so it sears vs steams. Moisture causes steaming.
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Use a non-stick skillet for easiest release when flipping salmon.
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Get the pan very hot before adding oil and salmon to quickly sear.
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Don’t move the salmon once added or it won’t brown properly.
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Cook most of the way skin-side down for crispy skin. Do a quick flip at the end to cook both sides.
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Use a thin, wide fish spatula to gently flip salmon fillets.
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Cook salmon to 125°F internally. Use a meat thermometer to check.
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Let salmon rest before serving so juices redistribute keeping it moist.
Preventing Dry Salmon
If dry salmon is an issue, these tips will help:
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Cook at a lower heat. High heat overcooks the outside before the inside is done.
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Use a meat thermometer and cook until 125°F internally. No guesswork.
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Cook mostly skin-side down. The skin insulates the flesh from overcooking.
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Buy thicker 1-inch fillets rather than thin pieces.
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Don’t crowd the pan. Too many pieces will steam not sear properly.
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Always let salmon rest before cutting so juices redistribute.
Delicious Serving Suggestions
Salmon is versatile. Here are tasty ways to serve your pan fried fish:
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On greens, rice, or pasta for a simple meal
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With roasted veggies like broccoli, asparagus, or brussels sprouts
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Over a fresh salad like a kale Caesar or spinach salad
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In tacos, sandwiches, burgers or salmon cakes
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Topped with lemon garlic butter, chimichurri or teriyaki sauce
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In grain bowls paired with quinoa or farro and veggies
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Drizzled with olive oil and sprinkled with sea salt
Cooking Salmon Safely
Be sure to follow safe salmon handling:
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Thaw frozen salmon in the fridge, not on the counter.
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Cook salmon within 1-2 days of purchasing.
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Cook salmon to an internal temperature of at least 145°F to kill any bacteria present.
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Refrigerate cooked salmon within 2 hours and eat within 3-4 days.
With these tips for choosing the salmon, using the right equipment, proper cooking techniques, and safe handling, you’ll be pan frying moist tender salmon fillets in no time. Pay attention to details like thoroughly drying the fish, getting the skillet hot, resisting the urge to move the fillets, and letting it rest before cutting. In less than 10 minutes, you can enjoy restaurant-quality pan fried salmon at home.
Don’t Flip Until It’s Ready!
If theres one most important trick Ive learned about pan-roasting foods in all my years cooking, its this one: never force your food out of the pan. Itll come on its own when its good and ready. I use a thin, flexible metal fish spatula for all of my flipping, but if I find that after some very gently prying the fish doesnt release, it means that its not ready to come yet. Let it continue cooking and once the skin is completely rendered and crisp, it should detach itself from the pan quite easily.
How to Pan-Fry Salmon Fillets, Step-by-Step
Know why that salmon likes to stick to the metal pan? Its not just a matter of being, well, sticky, its actual a chemical bond that occurs between the fish and the pan at a molecular level. This happens with all meat. With land-dwelling flesh like beef or pork, its not quite as bit a deal. The robust flesh of land animals sticks to itself better than it sticks to a pan. The worst youll get is a deposit of browned proteins that have been expelled from the meat as it cooks.
With tender fish, on the other hand, its very easy for it to stick to the pan better than it sticks to itself. Rather than lifting clean, it tears. The key to preventing this is to make sure that the skin heats up as fast as possible. With a hot enough pan and enough fat in it, the skin will have heated up, causing its proteins to tighten and coagulate before it even comes into contact with the hot metal. This prevents it from forming a strong molecular bond with the metal and makes subsequent flipping easier.
The Best Salmon You’ll Ever Make (Restaurant-Quality) | Epicurious 101
FAQ
How to keep salmon moist in pan?
Cover the salmon with foil as tightly as you can. This is really the secret to keeping the moisture in and not letting it evaporate as you cook it.
Is it better to pan fry salmon with butter or oil?
But when you add butter and a heap of garlic, pan-seared salmon goes from wonderful to wow. Basting pan-seared salmon in garlic butter not only speeds up the cooking time, but it also flavors the fish beautifully. Once you try this method, you’ll never pan-sear plain salmon again.
How to pan fry salmon properly?
- Always start with the fillets skin-side down. While the salmon will cook on both sides, the process should always start by adding the fish to the pan skin-side down. …
- Wait to flip. Seriously, resist the urge. …
- Check the color before flipping. …
- Flip.
How do you pan fry salmon?
Uses minimal ingredients: To pan fry salmon all you need is salmon, cooking oil or butter, and seasonings. The flavor comes from the fish itself. Easy to get perfectly cooked salmon: Pan frying makes it easy to control the cook time and internal temperature for tender, flaky salmon. For the best pan-fried salmon, pick the right cut of salmon:
How do you cook a salmon fillet without losing moisture?
Over time, salt pulls out moisture from the salmon and can leave behind a less juicy fillet. Use a “barrier”: This tip will come in handy when you’re baking fillets. Olive oil, butter, or even a sauce can serve as a protective barrier between the salmon and the heat, allowing it to cook without losing too much moisture.
How do you keep salmon from drying out?
Here are some key tips that prevent salmon from drying it out: Don’t season too early: Unless you’re marinating or brining the fish, wait until just before cooking to season the fillets with salt. Over time, salt pulls out moisture from the salmon and can leave behind a less juicy fillet.
How do you cook dry salmon?
If dry salmon is your nemesis, these tips will help: Cook at a lower heat: High heat overcooks the outside before the inside cooks. Aim for medium. Use a meat thermometer: Take the guesswork out and cook to 125°F for moist salmon. Cook most of the way skin-side down: The skin insulates the flesh from overcooking.
Can you fry salmon without oil?
Salmon is oily fish and releases enough own oil to fry it on. However, when we fry salmon directly on the pan oil is spreading so much on the surface of the pan and we need to add more oil or butter for frying. With baking paper salmon oil not spreading around the pan and we can fry without any oil. Of course, I am talking about nonstick pans.
Can salmon be pan fried?
All fish can be pan-fried, but some white fish can be a touch delicate, making the darling of this method round, oily fish such as mackerel, tuna, and of course, salmon. The fat of these fish is distributed through the flesh, making them less delicate and giving them their distinct flavor. Which part of the salmon to cook?