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
Full recipe and amounts can be found in the recipe card below.
- 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
Leave a Reply