Ingredients
| Ingredient | Amount | Notes |
|---|---|---|
| Salmon fillets | 1–2 | |
| Olive oil or butter | 4 tbsp | |
| Garlic clove | 1 | Chopped |
| Lemon juice | 2 tsp | |
| Salt & pepper | To taste |
Cooking Principles
- Heat oil just below smoke point: Too hot and the oil burns; too cool and the fish steams instead of searing.
- Don’t move the fish: Leaving the fillets undisturbed for 4–5 minutes allows a proper sear to develop and prevents sticking.
- Cook to 145°F: The safe internal temperature for salmon — it should be opaque and flake easily with a fork.
Seafood
Pan-Fried
5 min
Prep Time
10 min
Cook Time
Cooking Steps
- Heat the oil: Heat olive oil in a pan over medium heat, just below its smoke point. If the oil starts to smoke, lower the heat slightly.
- Season and place: Add salt and pepper to the meat side of the fillets, then place them meat side down in the hot oil.
- Sear undisturbed: Cook for 4–5 minutes without moving the fillets.
- Flip and finish: Flip the fillets over, add the lemon juice and chopped garlic, and cook until the internal temperature reaches 145°F (about 2–5 minutes).
- Serve: Transfer to plates and spoon a teaspoon of the pan oil over each fillet for extra flavor.