Juicy pan seared salmon is the easiest, healthy dinner recipe, taking less than 10 minutes from prep to plate. Serving the salmon with a no-cook yogurt sauce takes it up a few good notches.
Ingredients
Salmon is such a delicious and healthy source of protein and I love serving it super simply like this. A simple dill yoghurt sauce, some sliced cucumber and avocado is all you need for a super satisfying, good-for-you meal. I used thick Greek yogurt for the sauce but feel free to use skim or low fat yogurt if you prefer. Plenty of dill, fresh garlic and lemon juice finish the sauce for the most delicious accompaniment.
- Salmon. I used skin-on fillets.
- Olive oil.
- Salt and pepper.
- Plain yogurt. I used Greek yogurt but use any plain yogurt you have.
- Fresh garlic.
- Dill. Fresh or dried will work.
- Lemon juice.
- Salt and pepper.
How to pan sear salmon
- Season: Drizzle a little olive oil over the salmon then season generously on both sides with salt and pepper.
- Sear: Heat a pan over high heat until very hot. Add the salmon, skin-side down, into the pan. Pan sear for 2-3 minutes on the skin side before carefully flipping over onto the flesh side. Cook for another 1-3 minutes, depending on your preferred doneness.
- Serve: Remove the salmon from the pan and allow to rest for 2-3 minutes before serving with fresh lemon and dill yogurt sauce.
How long to cook salmon
Depending on the thickness of the filets, salmon should cook within 5-7 minutes in a hot pan. The fish will be opaque around the edges and feel firm (but not hard) when pressed. I prefer removing my salmon juicy so I only cook if for around 5 minutes. If you’re using a meat thermometer, removing your salmon from the heat when its at around 57-60ºC (135ºF) and allowing it to rest for a few minutes will result in seriously juicy, delicious salmon.
What to serve with pan seared salmon
- Smashed baby potatoes
- Cucumber, tomato and red onion salad
- 10-minute lemon garlic sautéed broccolini
Salmon recipes
Pan seared salmon with dill yogurt sauce.
Ingredients
- 4 salmon fillets (approximately 150g (10-11oz) each
- 2 tsp olive oil
- 2 tsp salt
- 1 tsp pepper
For the dill yogurt sauce
- 1½ cups Greek yogurt
- ½ cup chopped dill / 2 tsp dried dill
- 1-2 tsp fresh lemon juice
- 2 garlic cloves crushed
- salt and pepper to taste
Instructions
- Drizzle a little olive oil over the salmon then season generously on both sides with salt and pepper.
- Heat a pan over high heat until very hot.
- Add the salmon, skin-side down, into the pan.
- Pan sear for 2-3 minutes on the skin side before carefully flipping over onto the flesh side.
- Cook for another 1-3 minutes, depending on your preferred doneness.
- Remove the salmon from the pan and allow to rest for 2-3 minutes before serving with fresh lemon and dill yogurt sauce.
Nutrition
I’m always looking for new, easy salmon recipes so thank you for this!