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Pan Seared Salmon

Prep Time:

5 Minutes

Cook Time:

10 Minutes


2 Servings



About the Recipe

Once you learn to prepare this pan seared Salmon at home, it will become a staple in your


❤️ salmon fillets (about 6 ounces each)

Coach❤️Theah Tip: I prefer King Salmon, Scottish Salmon, Faroe Island Salmon, Coho Salmon & Sokeye salmon (Sokeye can be a little more fishy tasting)

🚫avoid farm raised salmon

❤️ 1 tsp. avocado oil

❤️ 1 TBSP Butter (I used Kerrygold)

❤️ 2 TBSP Heavy Cream

❤️ Salt (I used Redmonds real salt)

❤️ground black pepper

❤️lemon wedges

❤️chopped Dill (optional) or you could use Parsley or Basil, your preference

For the yogurt dill sauce

❤️¼ cup low-fat plain yogurt

❤️1 teaspoon lemon juice

❤️1 teaspoon extra-virgin olive oil

❤️1/4 teaspoon dill

❤️1/4 teaspoon garlic powder

❤️ 1/4 tsp Cayenne Pepper


❤️Salt your Salmon: Place your salmon on a plate, salt both sides and leave the skin side up for 1 hour prior to cooking. This will draw moisture out to the skin to ensure it crisps up

❤️Use a large skillet: More room means less crowding and no steaming

❤️Oil and salt: Coat the skillet with a thin layer of avacodo oil, then add a generous shower of salt (the salt helps pull moisture out of the skin while seasoning) and heat over medium-high heat.

❤️Cooking: Add your salmon fillet, skin-side down, once the oil is shimmering. Cook adjusting the heat if you need to so that the skin doesn’t burn. Watch as the dark color of the salmon flesh turns pink, starting from the bottom.

❤️Once the very top of the fillet has just turned pink, flip the salmon (if yours is stuck, it might just need another quick minute or so to render fat from the skin), remove the skillet from the heat and let the salmon finish cooking.

Make the yogurt dill sauce: Combine yogurt, lemon juice, oil, dill, garlic powder and salt in a small bowl.

❤️You can refrigerate the yogurt sauce for up to 5 days in the fridge

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