Pan Seared Cast Iron Salmon

Easy, Pan Seared Cast Iron Salmon is a quick and crispy recipe with the perfect seasoning! This pan-fried and stove top meal is the best way to cook salmon and is made using a Lodge cast iron skillet and is perfect for weeknight dinners. Drizzle this tender and flaky salmon in lemon butter sauce if you wish!

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How to cook salmon in a pan? I get this question a lot. Mainly, because most people are used to baking salmon in the oven. I even have a Parmesan Herb Crusted Salmon recipe that is prepared in the oven.

But if you are looking for crisp salmon, you’ve come to the right place! Salmon in the cast iron skillet is my favorite way to prepare it!

I was gifted a Cast Iron Grill Pan by Lodge. I have been having a great time putting it to use. All opinions within this post are my own.

Is Salmon in Olive Oil Healthy?

Absolutely, very healthy! Olive oil is loaded with monounsaturated fats. Those are the good fats that can help benefit our health. Olive oil is used in this recipe to coat the cast iron and the fish. This will prevent any sticking.

Olive oil will also add flavor and texture to the dish. I’m talking tender, flaky salmon fillets!

What Does Seared Salmon Mean? Is Seared Salmon Cooked All the Way Through?

Seared salmon is cooked at a high temperature until a brown crust is formed. The salmon is cooked all the way through, but typically to medium-doneness, sometimes medium-rare.

These are recommended because it has the best flavor when it’s flaky on the outside with a moist middle that melts in your mouth.

What Type and Size Salmon to Use

Select the salmon that you will want to use in the recipe. I like to use Wild Caught Salmon. It has a beautiful bright color and a buttery taste. Wild caught salmon is the most healthy type to purchase.

Salmon that is sourced from the Atlantic is usually farmed. Farmed means antibiotics and food coloring (to give it a pink color) are used. This adds harmful chemical additives to the fish. So I usually try to look for Alaskan salmon.

You will also want to use individual fillets, as opposed to a full plank. Opt for 6-8oz fillets.

How to Make Pan Seared Cast Iron Salmon

1. Coat both the cast iron skillet and salmon in olive oil and season.
2. Place the skillet on medium-high heat. When hot, place the salmon skin side up.
3. Cook for 4 minutes and flip. Cook an additional 4 minutes.

You can also find more tips on How to Cook Perfect Salmon Fillets here. 

How to Cook Salmon with the Skin

Leave the skin on your salmon. The skin provides a barrier between the fish and the hot pan. It helps prevent overcooking. This will provide soooo much flavor and helps produce tender, juicy salmon. Cook the salmon with the skin-side up. After it cooks for 4 minutes, flip the salmon onto the skin side.

How Long to Cook Salmon Fillets 

I typically opt for 4 minutes on each side. The cook time will depend on the temperature of your pan and the size of your fillets. The color of the salmon will become lighter as it cooks.

You can monitor the color of the sides to determine doneness. When the color of the side of the salmon has lightened about 3/4ths of the way up, it’s time to flip.

Do You Eat the Skin on Salmon?

I don’t eat the skin on the salmon. How to remove skin from salmon after cooking is really easy. The fish will glide right off the skin! This is a sign of perfectly cooked salmon. Salmon that flakes and glides will taste amazing. You won’t need to remove a thing.

Overcooked Salmon

Overcooked salmon is dry and has little flavor. Fish (along with meat) will continue to cook when you remove it from heat. This is why it’s important to pay attention to how long the fish cooks.

When the fish is done, it will be a translucent pink in the middle. It should also look flaky. You can check out more tips on How to Tell if Salmon is Overcooked here.

Pan Seared Salmon Recipe Tips

• A cast iron skillet will work best for this recipe, but it is not required. You can also use a stainless steel skillet, but avoid non-stick pans. You want a pan that will retain a lot of heat.
• Dry the salmon thoroughly before coating it in oil. Wet salmon is more likely to stick to the pan.
• Avoid using salmon cold and straight from the fridge. I like to pull the salmon from the fridge and coat it in olive oil and allow it to rest for 15 minutes.
• The pan will need to get really hot. Cast iron usually smokes. This is normal. You can use a fan over the stove or open up a window as well.
• Don’t move the salmon after you have placed it down on the skillet. It’s more likely to crumble, break, and not turn out pretty! Allow it to cook and get ready for flipping.
• The color of the salmon will become lighter as it cooks. You can monitor the color of the sides to determine doneness. When the color of the side of the salmon has lightened about 3/4ths of the way up, it’s time to flip.
• Use a timer while cooking the salmon if you are easily distracted. This will help ensure you don’t overcook the salmon.

What to Pair with Cast Iron Salmon

Southern-Style Collard Greens
Creamed Spinach
Air Fryer Roasted Asparagus
Roasted Ranch Potatoes
Air Fryer Sausage
Oven Baked Roasted Corn on the Cob

More Salmon Recipes

Blackened Salmon
Air Fryer Salmon
Salmon Fried Rice
Crab Stuffed Salmon
Smoked Salmon Eggs Benedict
Maple Glazed Salmon
Parmesan Crusted Salmon
Grilled Cedar Plank Salmon
Ninja Foodi Grill Salmon

More Seafood Recipes

Seafood Lasagna
Cajun Shrimp Pasta
Shrimp Egg Rolls
Tuna Poke Bowls
Baked Crab Legs
Lobster Mac and Cheese