Easy Meal Prep Pan-Seared Salmon

If you're craving a light yet tasty dinner, you can't go wrong with salmon. This super simple recipe is perfect for those days when you want a healthy, protein-packed meal without the hassle.

Plus it's so good, you'll opt to stay in for dinner. Crispy on the outside and tender on the inside? Yes please.

Let's check it out.

Jump to:

• What to Serve With Pan-Seared Salmon
• Extra Toppings
• Equipment Needed
• Tips for Making Pan-Seared Salmon
• Batch Cook and Store Safely
• Make it Gluten-Free
• Pan-Seared Salmon Recipe
• Other Salmon Recipes

What to Serve With Pan-Seared Salmon

If you want to elevate your salmon dinner, try pairing it with a complementary side dish. Add some veggies to your meal by pairing your salmon with garlic-sauteed spinach, asparagus, or roasted Brussels sprouts.

For a variety of textures, try a side of regular or sweet mashed potatoes. If you'd like a refreshing component, a side salad like an avocado and cucumber salad with a citrus dressing brings a cool, refreshing contrast to the warm salmon.

And if you want to balance out the meal with carbohydrates, this salmon would go great with a side of wild rice or homemade french fries.

Extra Toppings

To spice things up, try adding these toppings:

• Fresh herb gremolata
• Mango salsa
• Avocado lime crema
• Lemon garlic butter
• Pesto
• Chimichurri sauce
• Greek yogurt dill sauce
• Honey mustard glaze
• Pickled red onions
• Crispy garlic chips

Equipment Needed

• Nonstick skillet
• Spatula (for flipping the salmon)
• Tongs (optional for handling the salmon)

Tips for Making Pan-Seared Salmon

• Pat your salmon fillets dry with paper towels to help achieve a crispy, golden sear.
• When cooking, wait until the oil is hot before adding the salmon; this helps prevent sticking and promotes a good sear.
• If cooking multiple fillets, leave space between each one to allow even heat distribution.
• Don't move the salmon while it's cooking on the first side to develop a nice crust.
• For an extra crispy crust, sear your salmon with the skin side up first, so the flesh can cook evenly.
• After you flip your salmon, reduce the heat slightly to prevent it from overcooking and keep it tender.
• For perfect doneness, use a meat thermometer and aim for an internal temperature of 125–130°F (52–54°C) for medium-rare or 135–140°F (57–60°C) for medium.

Batch Cook and Store Safely

This salmon recipe is designed to batch cook with four separate fillets. If you want more servings, simply double or triple the recipe. When making multiple batches of salmon, it may be easier to cook your salmon in the oven rather than pan-searing each fillet.

To cook in the oven, place the seasoned salmon fillets on a baking sheet lined with parchment paper or foil and preheat your oven to 400°F (205°C).

For extra-crispy skin, quickly sear each fillet in a hot skillet for about 1–2 minutes per side before transferring to the baking sheet.

Then, bake the fillets for 10–12 minutes, depending on thickness, until they reach your desired doneness.

Let the salmon cool completely, then promptly store individual portions in airtight containers in the fridge for up to 3 days or freeze for up to 3 months.

To freeze the fillets, wrap each individual fillet tightly in plastic wrap or aluminum foil to prevent freezer burn. Then place in freezer bags or freezer-safe containers.

You can reheat your salmon in the oven or on the stovetop over low heat to keep it tender without drying it out.

Make it Gluten-Free

This salmon recipe is already gluten-free! Simply choose a gluten-free side like mashed potatoes or asparagus to complement it and you're good to go.

Pan-Seared Salmon Recipe

[instagram url = https://www.instagram.com/p/C8M1CBzIJ4a/]

Servings:  4

Prep time:  3 minutes

Cook time:  8-10 minutes

Ingredients

• 1 tbsp. extra-virgin olive oil
• 1/2 tsp. kosher salt
• freshly ground black pepper
• 4 6 oz. salmon fillets - (1 1/4 inch thick)

Instructions

1. Season the salmon with the salt and a few grinds of pepper. Heat a nonstick skillet over medium-high heat until hot and shimmering. Cook the salmon, without moving, skin side up, until golden and crisp, about 4 minutes.
2. Carefully flip the fillets and reduce the heat to medium.
3. Continue cooking until done to your liking, 4 to 5 minutes more. Transfer to a platter and serve.

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With a deliciously sticky sweet chilli glaze, this salmon is a satisfying burst of flavour, plus it's macro-friendly.

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This nutritious recipe offers a healthy portion of carbs from the sticky rice, omega-3 and protein from the salmon, and plenty of crisp, fresh veggies for vitamins, minerals, and fiber.

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