Mel’s Favorite Pan Seared Salmon

I used to discard the skin of the salmon…until I began searing it.

Seared salmon creates a crispy bottom layer, sort of like a cross between a potato chip, bacon, and crispy fried chicken. Yeah…it’s that good! And the best part: the skin is loaded with omega-3 fatty acids, which are good for brain and heart health.

Omega-3 fatty acids are considered “essential”, which means your body can’t make them, so you must get them from food or supplements. Fatty fish like wild (or sustainably farm-raised) salmon, trout, sardines, herring, anchovies, and mackerel, are all good sources of omega-3 fats. To support your health and well-being, it would be wise to include small portions each week of fatty fish– about 4-5 ounces each.

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Pan Seared Salmon

Seared salmon creates a crispy bottom layer, sort of like a cross between a potato chip, bacon, and crispy fried chicken. Yeah...it's that good! And the best part: the skin is loaded with omega-3 fatty acids, which are good for brain and heart health.

Prep Time

5 minutes

Cook Time

8 minutes

Servings

6-ounce servings

Ingredients

• 1 tbsp. avocado oil
• 2 6-ounce salmon fillets wild or sustainable farm-raised, such as Verlasso salmon
• 1 tbsp. Kerrygold butter, melted
• 1 tsp. dried minced garlic
• 1 tsp. onion powder
• 1 tsp. smoked paprika
• 2 tsp. sesame seeds
• sea salt and fresh ground pepper to taste

Prep Time 5 minutes Cook Time 8 minutes Servings 6-ounce servings Ingredients 1 tbsp. avocado oil 2 6-ounce salmon fillets wild or sustainable farm-raised, such as Verlasso salmon 1 tbsp. Kerrygold butter, melted 1 tsp. dried minced garlic 1 tsp. onion powder 1 tsp. smoked paprika 2 tsp. sesame seeds sea salt and fresh ground pepper to taste

Instructions

1. Pat both sides of salmon with paper towel and set aside. Add avocado oil to a large skillet and preheat for 2-3 minutes on medium heat. Combine garlic through sea salt and pepper in a small bowl then transfer to a plate.
2. Brush both sides of salmon with melted butter and press each side into the spice mix.
3. Raise the heat to medium-high and cook skin side up for 3-4 minutes. Carefully flip over and cook for an additional 4 minutes. See RECIPE NOTE below for information on how to tell if your salmon is done.

   

Recipe Notes

I recommend cooking your salmon to medium-- anything more will make it too firm and dry. The easiest way to tell if it's done cooking is to gently press down on the top of the fillet with a fork or your finger. If the flesh of the salmon flakes easily, remove it from the heat...it's done!

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