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5 from 1 vote

Pan-Seared Salmon

Pan-seared salmon is quick and easy to prepare, as well as a great source of protein and healthy fats to pair with deliciously roasted or grilled veggies. 
Prep Time5 mins
Cook Time8 mins
Total Time13 mins
Course: Main Course
Cuisine: American
Keyword: easy dinner recipe, healthy fats, pan-seared salmon, salmon, salmon recipe
Servings: 1 serving
Calories: 303kcal
Author: Wellness For The Win


  • 1 salmon filet thawed
  • 1/2 Tbsp avocado oil
  • Avocado oil spray
  • Fresh cracked black pepper to taste


  • Heat 1/2 Tbsp avocado oil over medium to medium-high heat in a medium sized skillet for a few minutes. (Use a large skillet if preparing more than one piece of salmon.) 
  • Remove salmon from packaging and pat dry with a paper towel on both sides. Spray each side with avocado oil spray (or apply a thin layer of avocado oil using a silicone brush). Season with fresh cracked black pepper, to taste. 
  • Add salmon to the heated pan and let cook for about 3-4 minutes on one side. Flip and cook for 3-4 minutes on the other side. It should be crispy and cooked through. 
  • Use a meat thermometer to ensure that the salmon has reached an internal temperature of 145 F. When it has, remove from pan and serve hot as desired. 

Serving Suggestions:

  • Serve on top of a large spinach salad with feta, strawberries, pepitas, red onions and balsamic vinaigrette, or alongside roasted sweet potatoes and various roasted vegetables. 


Calories: 303kcal | Protein: 33g | Fat: 17g | Saturated Fat: 2g | Cholesterol: 93mg | Sodium: 74mg | Potassium: 833mg | Vitamin A: 70IU | Calcium: 20mg | Iron: 1.4mg