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Expert Recipe: Skillet Salmon

Published on 10/16/2023 · 5 min readSavor the rich flavors of a grilled salmon fillet seared on a skillet to perfection. This dish marries nutrition and gourmet flavors, offering a heart-healthy meal that doesn't skimp on taste!
Charlene F, Kitchen Expert
By Kitchen Expert Charlene F

Photo by Karepa Stock

Stats

  • Prep Time: 5 minutes
  • Cooking Time: 8-10 minutes
  • Serving Size: 4
  • Featured Gear: Le Creuset Cast Iron Skillet, Silicon Edge Flipper, Mixing Bowls

Did you know that it is believed the Neanderthal Man ate salmon some 200,000 years ago? Even he knew the benefits of salmon back then, so who are we to argue? An everyday mealtime favorite, pan-seared salmon is a dish I keep on rotation. It’s my go-to quick and easy post-workout meal when I want to make sure I replenish my body with a protein that’s also packed with Omega-3s and vitamins D and B-12. Ready in under 20 minutes, a perfectly grilled salmon fillet has a rich, buttery flavor with a smoky, seared texture while being juicy and flaky inside. It’s a palate-pleaser that’s versatile enough to be accompanied by a side salad or wilted vegetables or dressed in a creamy dill sauce – whether it’s your turn for an at-home date night or a quick weekday lunch, a grilled salmon on a skillet is a dish that never fails to satisfy.

What You’ll Need

  • Cast Iron Skillet: Getting that perfect sear is easier when you’ve got the right tools. Known for its heat retention, this cast iron skillet ensures an even cook to grill your salmon to perfection.
  • Silicon Edge Flipper: While you can use wooden or metal utensils, the smooth edge of silicon ensures you won’t scratch the seasoning of the cast iron pan. Plus, this flipper avoids breaking the delicate salmon flesh and ensures a smooth flip.
  • Oil Brush: Use an oil brush to evenly oil the fish (not the skillet) to prevent it from sticking.
  • Meat Thermometer: This is essential for checking the doneness of the salmon (145°F) without making cuts or overcooking it.
  • Mixing Bowls: These are handy for preparing the accompanying sauce and marinating the salmon.

Ingredients

Photo by Agto Nugroho

Salmon

  • 4 salmon fillets
  • 2tbsp olive oil
  • Salt and freshly ground black pepper, to taste
  • 1tsp lemon zest
  • 1tbsp fresh lemon juice
  • Lemon slices for decoration

Sauce

  • 1/2c plain Greek yogurt
  • 2tbsp fresh dill, chopped
  • 1tbsp fresh lemon juice
  • Kosher Salt, to taste
  • Black pepper, to taste

Instructions

Step 1: Prepare the skillet

Photo by Peter Kim

Turn the heat on your stove to medium-high heat and let the skillet warm up. You'll want it hot but not smoking so the salmon retains its natural juices. You should feel a strong warmth if you hover your hand above the skillet.

Step 2: Season your salmon fillet

Photo by From My Point of View

Lay the filets on a clean, flat surface and pat them down gently with paper towels to remove excess water. Drizzle olive oil onto each filet, followed by a squeeze of fresh lemon juice and a sprinkle of salt and freshly cracked black pepper. Use an oil brush to distribute the marinade onto the salmon well.

Step 3: Grill the salmon

Photo by JRJfin

Place the salmon skin-side-down onto the hot skillet. Allow it to crisp for up to 5 minutes, but keep an eye to watch the edges turn a golden brown. Using the silicon fish spatula, gently turn over each filet. Let the other side cook for another 3-4 minutes or until it reaches 145°F. Use a spoon to dress the filets with pan juices before removing them from the heat.

Step 4: Make the sauce

Photo by Dragon Images

Salmon pairs beautifully with a creamy yogurt-based sauce. In a mixing bowl, combine the Greek yogurt with freshly chopped dill and add a squeeze of lemon juice and some lemon zest. Season with salt and pepper according to taste and stir to distribute the dill evenly.

Step 5: Plate & Serve

Photo by Jacek Chabraszewski

Place the salmon on a plate and dress it with the sauce on the top or on the side. Serve with a side salad, grilled asparagus, or roasted potatoes. And there you have it, a nutritious, easy-to-execute, one-pan dish that’s perfect for a solo meal or group dinner.

Tips

  • Where possible, wild-caught salmon is a better choice in terms of sustainability, nutrition, and lower levels of pesticides. Look for labels like “Alaskan Salmon,” and color-wise, your salmon should be a vibrant pink or reddish hue with thinner white lines of marbling.
  • To achieve a juicy filet of salmon, check that it’s cooked to 145°F and not more. If you don’t have a meat thermometer handy, you can use a fork to check. If it flakes easily, it’s done.
  • The versatility of salmon makes it one of the world’s most consumed fish. A simple mix of salt, black pepper, lemon zest, and fresh lemon juice often does wonders. You can also consider adding freshly chopped dill or nuggets of cooked garlic.

Final Thoughts on This Skillet Salmon Recipe

Getting a meal on the table in less than 30 minutes is a challenge, even during non-busy weeks, which is why grilled salmon on a skillet is a dish to keep on rotation. It’s ideal for mealtimes when you need something quick yet nutritious and packed with flavor. The beauty of grilled salmon fillets is that you can dress them up or down with a variety of side dishes to keep things interesting. From a health perspective, gilled salmon is suitable for low-carb and keto diets, an excellent source of protein – wild-caught is always better than farmed – and a powerhouse source of Omega-3 fatty acids and other vitamins that play a vital role in brain function and reduced inflammation.

If you need any of the tools to make this recipe or maybe something for one of your own recipes, reach out to any of the Kitchen Experts here on Curated. We will make sure you have everything you need to create some magic in your kitchen, too!

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