Garlic and lemon pan-seared salmon is the easiest peasiest meal that can be made in under 30 minutes. Keep your weeknights simple, healthy, and tasty!
During the snowstorm over the weekend, I was craving all of the omega fats, so I braved feet (inches) of snow, dodged sasquatch (an unsuspecting tourist wearing a poofy jacket), and bartered the last can of pineapple rings in the whole store for the last hunk of fish during the greatest power outage known to mankind, and then used pure alchemy to cook said fish while there was not a spot of electricity in all the land (who’m I kidding, no one fought me for the fish, I don’t even like canned pineapple, the power outage was small potatoes, and it didn’t effect my house, so I just used straight up electricity as opposed to alchemy).
To summarize: I made this pan-seared swimmer while the snow was falling from the sky and it was marvelous. The End.
As you know, I normally broil my salmon, but I wanted to change things up a hair. You know, like dress the fish in a new outfit to keep the flame going. I used the ever-so-simple butter-garlic-lemon approach to the pan seared salmon, and pan-cooked some asparagus as well. The whole thing took under 30 minutes from start to finish, and no sasquatches were harmed in the making of it.
I typically prepare the asparagus first, transfer it to a plate and stick it in the warm oven to keep it hot, then use the same skillet to cook the salmon.
How to Make Pan Seared Salmon:
Heat butter and avocado oil in a cast iron or non-stick skillet over medium-high heat. While the skillet it heating, sprinkle the salmon with sea salt, black pepper, and any other spices you like (I love paprika on my salmon). Allow the skillet to warm up all the way before placing the salmon on the surface of the hot skillet flesh-side down.
Depending on the thickness of the fish, cook 2 to 4 minutes per side. A regular salmon fillet typically takes about 3 minutes per side.
How to Make Rare Salmon:
For those of you who enjoy your salmon rare, simply cook the salmon for about 1 to 2 minutes on each side. For those of you who like your fish cooked through, you’re looking at 3 to 6 minutes per side depending on the thickness of the fish.
If you don’t cook with butter, simply omit it and use 1 to 2 tablespoons avocado oil or algae oil – be sure to use a high-temperature cooking oil with a high smoke point.
If you’re using butter, add a small amount of a high-temperature cooking oil like avocado oil or algae oil to keep the butter from burning. If you use butter alone, it will likely burn due to the high heat. And use real butter, folks!
And it’s okay to quadruple the amount of garlic. And don’t forget the squeeze of fresh lemon! And eat your peas! Just kidding, peas are gross.
Pan seared salmon in less than 30 FTW!
Lemon Garlic Asparagus:
- 1 bunch asparagus, trimmed
- 1 tablespoon salted butter
- 1 tablespoon avocado oil, or algae oil
- 2 cloves garlic, minced
- zest of 1 lemon
- sea salt and cracked black pepper to taste
Prepare the asparagus:
- Heat olive oil and butter in a non-stick skillet over medium heat. Add the asparagus and cook, stirring occasionally for 3 minutes. Add the garlic and lemon zest and continue cooking another 2 to 5 minutes, depending on your desired level of done-ness (I like my asparagus al dente). Sprinkle with sea salt and cracked black pepper to taste.
Prepare the salmon:
- Heat a medium-sized non-stick skillet to medium-high and add the butter and olive oil. Sprinkle the salmon fillet with sea salt and place on the hot skillet, skin-side up. Cook for 4 to 6 minutes (depending on thickness of fish), and carefully flip to the other side. Cook 3 minutes, add the garlic and lemon juice and cook another 2 to 3 minutes, until salmon is cooked through but still moist.
Nutrition InformationServing Size 1 grams
Amount Per Serving Unsaturated Fat 0g