Pan Seared Salmon

Pan seared salmon with crispy skin is one of the easiest, tastiest and quickest salmon dinners. Find out how long to cook salmon at 400 F.

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Read on for relevant tips and step by step pictures (about 2 mins).

Pan-seared & Oven-Finished Salmon

In our opinion pan searing is the best way to cook salmon. It works equally well with fatty Atlantic salmon, Chinook (King) salmon or Sockeye (Red) salmon. You can prepare a bigger fillet or sear several individually portioned pieces without altering the method.

Finishing the salmon in a 400 F oven ensures that it cooks evenly and doesn’t take long at all.

Serve the crispy skinned salmon straight out of the pan or drizzle it with a delicious sauce – choose any of these Sauces for Salmon options.   

What You Need to Make the Perfect Pan Seared Salmon

Only a few things – good quality salmon, cooking oil and seasonings and by way of equipment – oven safe stainless steel pan (or a cast iron skillet) plus a fish spatula. 

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An oven safe pan is essential in case you want to enlist a preheated 450 F oven as an ally in order to cook the salmon evenly and free up a stove burner to make a quick side or a sauce. 

The second essential tool for pan seared salmon – the fish spatula, makes handling the tender fish a breeze.

Fish spatulas are inexpensive so if you don’t already own one consider adding it to your kitchen arsenal. Their curved and thin edge easily slides underneath the salmon fillet and helps you flip it, transfer it out of the pan, serve it onto a plate or if necessary – easily remove the crispy skin.

How to Season Salmon

Before you pan sear the salmon – prepare it. Bring it to room temp, cut it in portions if needed, check for any small bones that were not removed, pat it dry and season it.

Always season your salmon with salt and pepper (we also like to add garlic powder) even if you plan to smother it with the most scrumptious sauce later on or the shiniest of glazes.  

If you will not be making a sauce or a glaze consider the variety of delicious seasoning mixes for salmon available to infuse your fish with even more flavor while it is cooking. 

How to Cook Salmon at 400 F

Preheat the pan over medium-high, add oil and wait until it begins to shimmer and is just about to start smoking. Place the salmon fillet(s) and gently press them down with the back of the fish spatula for a few seconds to prevent the skin from curling up upon contact with the hot pan. 

After searing the skin (about 30 seconds) it is very important to let the salmon cook evenly and all the way through.

You have two options for that:

1. lower the heat of the stove to medium low and finish cooking it there or 
2. transfer the pan to a 400 F oven to finish cooking it (but you must remember to pre-heat it before you sear the salmon 

The oven finish method is how they commonly do it in restaurants. The oven ensures the salmon cooks very evenly and frees up a stove burner that can be used to quickly saute veggies or make a pan sauce.

How Long to Cook Salmon at 400 F?

How long you need to cook salmon at 400 degrees depends on the type of salmon, the size and thickness of the fillets and the strength of your stove burner or the calibration of your oven.

Generally pan seared salmon is done when a food thermometer inserted in its thickest part registers 140-45 F. This may take 4-6 minutes on the stove top over medium-low heat OR 10-12 minutes in the oven at 400 F.

How do I Know That Salmon is Cooked?

You will know that the salmon is done when it

• turns opaque on the sides all the way to the top and
• there is no more translucent pink visible (see picture above)
• the flesh should be moist, tender and flake easily if tested with a fork  

Here is a temperature chart you can follow if you would rather measure the temperature with food thermometer.

• Medium rare: 115-120 F
• Medium: 125-135 F
• Medium-well: 140-145 F

Once the pan/skillet is off the stove or out of the oven flip the salmon pieces over (skin side up) just to give them a bit of color and slightly crisp up the flesh on top. (This is where your fish spatula comes in handy.)

The residual heat from the pan does the job – keep them skin side up for 60-90 seconds. 

Serve the Seared Salmon – with or without the skin

Whether you chose to have salmon with or without the skin is a matter of personal preference. The skin actually contains a high concentration of Omega-3 fats, proteins, vitamins B and D and phosphorus. 

How to Remove Salmon Skin:

Very carefully insert your fish spatula just under the flesh while gently holding the fillet (see image below). Apply slight pressure in a forward horizontal motion staying close to the crispy skin and it will separate easily.

Chris doesn’t like salmon skin whereas I go bonkers for it. Until recently I’d intentionally portion our salmon so that I have a smaller piece, knowing that I will be enjoying the crispy skin of both Chris’ piece and our kiddo’s in addition to my own. Then kiddo got clued in about the tasty skin and won’t let me have his, soon we’ll probably be sharing Chris’.

TIP: Consider placing the fish onto a paper towel to drain excess fat first. Especially if you plan on using it in a salad etc.

You can serve the salmon fillet right away and drizzle it with a sauce or brush it with a glaze.

Pan Seared Salmon Serving Suggestions

We like to match the sides to the flavor profile of the sauce for the salmon or its dry rub. For example gnocci browned in butter and pan seared asparagus went really well together with the Gose beurre blanc.

Roasted young potatoes or potato wedges and a simple green salad are perfect additions to salmon with dill sauce. A Brown ale BBQ glaze for salmon goes great with coleslaw and mashies or fries. 

If you decided to use a flavorful salmon seasoning and no sauce the bright notes of Pineapple Salsa spooned over the fish are perfect and the result is an incredibly light meal. 

We love pairing fatty Atlantic pan seared salmon with crisp sour ales such as Gose or Berliner Weisse. Highly carbonated wheat beers are also a great match – Belgian wits and American wheat ales are our favorite.