How to season salmon

How to Cook Salmon - 5 Simple and Tasty Techniques

[Last updated 14th August, 2018]

Salmon is a healthy and delicious source of nutrients.

Great for both the heart and mind, it’s also extremely versatile to prepare and cook.

This article looks at how to cook salmon, simply and efficiently.

How to Cook Salmon in a Pan

Don’t be intimidated about cooking your salmon in a pan. Here’s how to cook salmon in a pan in 3 simple steps:

  1. Add butter or oil to the bottom of your skillet (we used a cast iron pan) and turn to medium/high heat.
  2. Once the skillet is warm, place the salmon skin-side up and sear for 4ish minutes. If you have a thick piece of salmon, sear for an extra minute or two.
  3. Flip salmon and sear for 3-4 minutes or until it’s no longer pink in the middle.
  4. TIP: if your salmon is still pink after the 3-4 minutes, flip again and cover. Sear until fully cooked!

See, so easy! We served this deliciousness with some roasted veggies, but since this is such a versatile recipe you could serve it over greens or even use the leftovers in a salmon scramble…just like this one.

Before I let you go…if you have Spotify…you MUST download this playlist —> Bluegrass Covers. It’s SOOOOOOOO GOOD.


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Make this Lemon Butter Pan Seared Salmon with 5 ingredients and in 20 minutes or less. Not only that, salmon is healthy and you can’t feel bad eating something this good. Enjoy!

  • Prep Time: 10 mins
  • Cook Time: 10 mins
  • Total Time: 20 minutes


  • 2/3 lb. salmon
  • 2 tablespoons butter
  • 1/2 lemon, juiced
  • 1 tablespoon minced garlic
  • 1 tablespoon dill
  • salt and pepper, to taste
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  1. First, prep salmon by patting with a paper towel to remove moisture. Then, season with salt and pepper, to taste.
  2. Place 2 tablespoons of butter and 1 tablespoons minced garlic into a skillet and set over medium/high heat. Place salmon skin side up in the pan and sear for 4 minutes. Flip salmon and cook for an additional 3-4 minutes until barely pink in the middle.
  3. Once flakey and cooked, squeeze 1/2 lemon on top of salmon and sprinkle with fresh dill.
  4. Store leftovers in airtight container.


  • Serving Size: 1/2
  • Calories: 292
  • Sugar:
  • Fat: 18
  • Carbohydrates: 3
  • Fiber:
  • Protein: 28

Because Team Fit Foodie is all about meal prep —> how perfect would this be to bring to work?

What is Salmon?

What is Salmon?Salmon are saltwater fish that are mostly native to the Atlantic and Pacific Oceans.

Rich and meaty, salmon is often referred to as the ‘fish for people that don’t think they like fish’, due to its rich, meaty texture and ‘non-fishy’ flavour.

Fun Fact: Most types of salmon are ‘anadromous’ – this means they are born in freshwater, and travel to saltwater to live the rest of their lives. They only return to freshwater again to reproduce.

How to Prepare Salmon

Some quick pointers before you start to cook:

  • Individual fillets are the easiest to prepare and cook, however salmon steaks are also ideal for cooking by oven/grill.
  • Frozen salmon fillets are the best option for a quick meal. If you buy your salmon fresh, look for bright, shiny and moist flesh – it should not be discoloured at all, nor should it smell ‘fishy’.
  • If your fillets are still ‘with-bones’ on purchase, you will need to remove the pin-bones before you start cooking– a simple exercise (and potential new life-skill!).
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Removing Pin-bones 

Remove salmon bonesWhat you need: needle-nose pliers


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