Stop baking your salmon, it’s beyond perfect when pan seared, especially in cast iron!

Rich in omega-3 fatty acids (we all need more of those) pan seared salmon tastes great on a bed of greens, served with veggies and coconut rice, or flaked and mixed with homemade mayo.

Gluten-free, dairy-free, grain-free and delicious!

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Pan Seared Salmon
Cook time
Total time
Serves: 2
  • 1 Wild Salmon Fillet (skin on)
  • 2 tbsps Avocado Oil (or any high smoke point fat, like ghee)
  • 1 Sea Salt & Black Pepper (pinch, to taste)
  • 1 Lemon
  1. Preheat cast iron skillet over medium-high heat. Make sure it's good and hot before you add oil.
  2. Blot salmon fillets with paper towel to remove excess moisture.
  3. Coat both sides of salmon evenly with salt and pepper.
  4. Coat bottom of skillet with oil.
  5. Place fillets, skin side down, in skillet. They should make a nice sizzling sound!
  6. Cook about 4-5 minutes on first side, until opaque pink begins to travel up the side of the fillet.
  7. Flip, and cook about 3 minutes on second side, or until salmon is just cooked through.
  8. Plate, then squeeze lemon over fillets.
  9. Enjoy!
Cooking time: Cooking time really depends on the thickness of your salmon, so watch it closely and try your best to avoid over-cooking. You may take a sharp paring knife and peek into the center of the salmon if you are unsure. Salmon should still be pink in the middle, but just beginning to turn opaque!


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