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.
Table of Contents
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
- Coat both the cast iron skillet and salmon in olive oil and season.
- Place the skillet on medium-high heat. When hot, place the salmon skin side up.
- 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 ¾ths 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 ¾ths 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
Pan Seared Cast Iron Salmon
Want to save this recipe for later?
I'll email it to you, so you can come back to it later! You will also get our free digital cookbook with 30-Minute One-Pot Recipes and weekly recipes and tips.
Equipment
Ingredients
- 2-3 salmon fillets (skin-on, 6-8oz each) I like to use wild-caught salmon and used 3 fillets
- 1-2 tablespoons olive oil Use you judgment, and add more if necessary. Both sides of the fish should be fully coated in oil, and the skillet will be coated as well.
- 1 tablespoon seafood seasoning I like to use Primal Palate.
- salt and pepper to taste
- ½ lemon
Instructions
- If the salmon has been refrigerated, allow it to come to room temperature for 15 minutes and dry the salmon completely using paper towels. If the salmon is added to the skillet cold, it is more likely to stick to the skillet.
- Rub olive oil onto both sides of the fish. Season both sides of the fish with seafood seasoning, salt, and pepper.
- Place a cast iron grill pan or cast iron skillet on medium-high heat. I like to use a cast iron grill pan, but any pan will work.
- Spray or drizzle the skillet with olive oil. Be sure the skillet is nicely coated. This will prevent the salmon from sticking to the pan.
- When the pan is hot, add the salmon to the pan with the skin side up. I like to add lemon halves lemon to the pan, too. This will add a ton of flavor to the lemon. (See recipe video)
- Allow the salmon to cook for 4 minutes. Do not move the salmon after you have placed it in the skillet.Monitor the sides of the salmon to determine the perfect time to flip. When the color of the side of the salmon has lightened about ¾ths of the way up, it's time to flip. This usually only takes 3-4 minutes.
- Flip the salmon. I find a silicone spatula works best. Remove the lemon and set aside.
- Cook skin side down for 4 minutes.
- Remove the salmon from the pan. Serve with lemon juice from the lemon.
- I like to serve or garnish with fresh dill or parsley.
Video
Notes
Pan Seared Salmon Recipe Tips
- You can also combine 2 tablespoons of butter with the fresh lemon to create a lemon butter sauce for the salmon.
- 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 ¾ths 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.
Nutrition
Nutrition Data
Macros are provided as a courtesy and should not be construed as a guarantee. This information is calculated using MyFitnessPal.com. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
Anonymous says
Salmon came out PERFECT!! Paired the salmon with her air fryer asparagus recipe as well. The whole meal was delicious.
staysnatched says
I'm so glad you enjoyed it!
Laura says
This salmon came out perfectly! I think it’s the first time I haven’t overcooked salmon thanks to your tips. I made the lemon butter sauce and drizzled it over the salmon and some broccoli. Another simple and delicious recipe with real flavor, Brandi. Thank you!
staysnatched says
So glad the salmon tips worked!
Ebony S says
Between this pan and hour recipe I have managed to take my Salmon to another level. Thanks for the tips in the recipe because I was for sure over cooking mine lol.
I make this so much family gets mad at me lol.
I even had to buy my mom a pan too!!
staysnatched says
I love hearing that!
R says
Thank you for making recipes so approachable! I was terrified of salmon in a cast iron skillet but your tips were super helpful. Can’t wait to try more recipes!
staysnatched says
I'm glad the tips helped!
Eliscia says
This was the easiest and tastiest recipe! Thank you so much for sharing. My salmon came out perfect! I always overcook my salmon but not this time!
staysnatched says
Yes! Perfect way to not overcook the salmon!
Lesley Douglas says
This was SO GOOD! Every tip and trick was on point. Thank you for this perfect way to cook salmon!
I paired my salmon with a cold crisp cesar salad. and it was PERFECT. And I obviously made extra. Thank you!
staysnatched says
Yay! I'm glad it worked out for you!
Sheryl says
My husband always grills our salmon, but I don't like it that way. I used your recipe tonight, and it was perfect! Thank you!
staysnatched says
I'm glad you enjoyed the recipe!
Matt says
First time cooking salmon and this was a great recipe to try. Easy and tasty.
staysnatched says
How wonderful! Glad it worked for your first time making it!
Barbara Sypult says
This has made entertaining a breeze. It's just a delicious piece of salmon and so easy. I paired with lightly buttered/salted chayote and butter lettuce salad with seasonal fruits. THANK YOU for making salmon much easier to cook.
staysnatched says
You're welcome! I'm glad the method worked!
LaKenya says
This salmon recipe was so freaking delicious! It was tender and flaky. I followed the instructions exactly how Brandi wrote them and my salmon came out perfect! I haven’t tried a recipe that has failed me yet 🙌🏽
staysnatched says
Wonderful! That's so good to hear!
Kathleen Gregorio says
Turned out great! Simple recipe easy to follow and first time I've actually cooked fish well, God bless the cast iron skillet and this recipe!
staysnatched says
Yay! So glad you enjoyed it.
Shunta says
I was searching google for how long to cook my salmon in the cast iron skillet (I usually put it in the oven) and this recipe popped up and it was just right!
staysnatched says
Wonderful! So glad it worked out.
Lara says
This was so easy to make, quick, and flavorful. I love using my Lodge cast iron! So good with a salad or paired with the air fryer green beans! One of my new go-to meals. Thanks Brandi!
staysnatched says
You're welcome! I'm glad it's a go-to.
Marleigh says
These tips are amazing! After reading the post, I knew exactly what I had been doing wrong when trying to cook salmon. Listen to Brandi and get it right the first time!!
staysnatched says
Yay! I'm glad it worked out.
Andree says
This recipe was so easy, not to mention FIRE! Be sure to read her tips on how to prep your salmon for perfection once it hits the skillet! So glad I stumbled upon your website. Thank you for your content!
staysnatched says
I'm glad the tips were helpful.
Kristina says
I have a couple skinless fillets I need to cook up, do I need to adjust the heat or timing for cooking since they won’t have the skin on them? Also, I normally season my salmon with a mustard / olive oil mix, is that still possible when searing on cast iron? Thank you!
staysnatched says
You can use the tips outlined in the post. Monitor the sides of the salmon as it cooks.
Lauren says
Perfection! First time using my cast iron for salmon vs. nonstick skillet. Flaky and tender and I love the crust from searing salmon. I threw in a bunch of veggies surrounding the fish like I've seen you do on Instagram and they cooked perfectly in those 8 minutes, too. Easy healthy lunch.
staysnatched says
Awesome! So glad you enjoyed the recipe.
Lindsey says
This recipe is just perfect! I made it exactly as the recipe said, and it turned out flavorful and moist. Don’t skip the contents, I learned more about what kind of salmon to look for next time to make it even better than what I had on hand. Looking forward to making this again!
staysnatched says
Yay! I'm glad to hear that.
John E Hopkinson says
Best salmon ever, even after 35 years of working on the process.
I am trying to find the links to get my mitts on a Logan Grillpan? Direct to Amazon works, but I dont see any credit for you as an associate. Can you walk me through that please?
John Hopkinson
Nova Scotia
staysnatched says
Here is the link. https://www.amazon.com/gp/product/B0000CF66W/ref=as_li_tl?ie=UTF8&camp=1789&creative=9325&creativeASIN=B0000CF66W&linkCode=as2&tag=staysnatched-20&linkId=9ec9a79a5e6b31f4a25b0627acf7a622
Erika says
Delicious and simple recipe! All the tips and tricks you give about how to prepare and cook the salmon makes it foolproof. I used a lemon pepper seasoning blend and it complimented the salmon well. I served with sautéed green beans and a chickpea feta salad. Another recipe of yours to add to my rotation. Thank you, Brandi!
staysnatched says
I'm glad you enjoyed it!
KarenB says
If you don't eat the skin, why write a recipe for crispy skin salmon?
staysnatched says
I didn’t say anything about the skin being crispy.
Christina Keliikoa says
This Salmon came out perfect! First time making it in a cast iron pan and I loved it. Brandi always makes the directions so easy to follow. This was fast, easy, and tasted amazing! I made extra for left overs for tomorrow. Thanks for another great recipe!
staysnatched says
You're welcome!
DW says
Made this for dinner last night and the salmon came out so perfectly tender and delicious. Recipe instructions were clear and concise!
staysnatched says
I'm glad the instructions worked!