How to Cook Marinated Salmon in a Pan: A Step-By-Step Guide

Salmon is one of my favorite proteins to cook. It’s nutritious, delicious, and versatile. Salmon tastes great grilled, baked, or poached, but pan-searing is my favorite way to cook it. Pan-seared salmon with a tasty marinade is a quick, easy, and tasty way to spend a weeknight.

In this article, I’ll walk you through exactly how to cook marinated salmon fillets in a pan I’ll share my favorite marinade recipe, tips for choosing salmon, advice on how long to marinate, step-by-step cooking instructions, and even some serving suggestions After reading, you’ll be ready to make restaurant-quality salmon at home.

Why Cook Salmon in a Pan?

There are several reasons I like to cook salmon in a skillet rather than the oven

• It’s fast – salmon fillets cook in just 6-8 minutes in a hot pan. No need to wait for the oven to preheat.

• You can monitor doneness – cooking on the stovetop makes it easy to adjust cook times and check for doneness. No more overcooked dry salmon.

• When you pan-sear salmon, the outside gets nicely browned and crispy, and it’s full of flavor.

• It enhances marinades – quick pan-searing seals in marinade flavors rather than letting them burn off in the oven.

• Simple to clean—you only need to wash one skillet instead of a baking sheet and aluminum foil.

With a well-seasoned pan and fillets coated in a marinade, you get moist, flaky salmon with a flavor-packed crust in less than 10 minutes. Read on for more details.

Choosing Salmon for Pan-Searing

When it comes to salmon, you have a few options:

Wild vs Farmed

Wild salmon like sockeye and coho generally have more omega-3 fatty acids and a richer flavor than farmed Atlantic salmon. I prefer to pan-sear wild salmon when I can find it. However, responsibly-raised farmed salmon is a fine substitute.

Fillet vs Steak

For pan-searing, I recommend using salmon fillets rather than steak-cut salmon. Fillets Cook more evenly in a pan and are easier to portion. Salmon steaks can work but may require longer cook times.

Skin On vs Off

I prefer to buy salmon fillets with the skin still attached and then remove it after cooking. The skin helps the fillet hold together, adds flavor, and creates a nice crisp crust when seared. However, skinless fillets will still pan-sear nicely.

Thickness

Try to find evenly thick pieces of salmon around 1-1.5 inches thick. Thinner pieces may overcook while thicker fillets might not cook through. Aim for fillets in the 6-8 oz range.

Fresh vs Frozen

Either fresh or thawed frozen salmon fillets will pan-sear well. Make sure frozen fish is fully thawed before cooking.

Now that you know what to look for, let’s talk marinade!

The Best Marinade for Pan-Seared Salmon

While plain salmon is tasty, a marinade adds lots of extra flavor. An acidic marinade does double duty – it helps tenderize the fish and also provides seasoning.

This ginger soy marinade is one of my favorites for salmon:

Ginger Soy Salmon Marinade

• 2 tbsp low sodium soy sauce
• 1 tbsp olive oil
• 1 tsp rice vinegar
• 1 tsp honey
• 1 garlic clove, minced
• 1⁄2 tsp freshly grated ginger
• 1⁄4 tsp black pepper

Whisk together all the ingredients until thoroughly combined.

The soy sauce provides saltiness and umami. Rice vinegar adds mild acidity to tenderize the fish. Honey lends subtle sweetness to balance the soy. Garlic, ginger, and black pepper give the marinade a punch of spice and aroma.

This marinade comes together quickly with pantry staples. The mixture of sweet, salty, sour, and spicy complements the salmon beautifully.

Feel free to double or triple the marinade recipe if cooking salmon for a crowd. You want about 2-3 tablespoons of marinade per salmon fillet.

Now let’s get into the nitty gritty of how long to marinate the salmon.

How Long to Marinate Salmon

Unlike marinating steak or chicken, you don’t want to soak salmon in a marinade for long periods. The acidic ingredients can start to chemically “cook” the fish if left too long.

For pan-seared salmon fillets, I recommend marinating for 30 minutes up to 2 hours. Any longer and the texture of the fish may become mushy.

To marinate salmon fillets:

1. Place salmon skin-side down in a shallow baking dish or resealable plastic bag.

2. Pour the marinade over the top of the fillets.

3. Use your fingers to gently coat the fish with the marinade.

4. Let the salmon marinate in the fridge for 30 minutes up to 2 hours, flipping halfway through.

And that’s it! The salmon is ready for cooking after a brief marinade.

Next up are the stovetop cooking steps for perfectly pan-seared salmon.

How to Cook Marinated Salmon in a Pan

Pan-searing transforms marinated salmon into a restaurant-worthy meal. Follow these simple steps:

1. Pat Salmon Dry

After marinating, remove the salmon from the fridge and gently pat off any excess marinade with paper towels. You want the fish lightly coated but not dripping wet.

2. Heat Skillet

Preheat a large non-stick or cast iron skillet over medium-high heat for 3 minutes. You want the pan hot before adding oil.

3. Add Oil

Once the skillet is hot, add 1 tbsp olive oil, avocado oil, or butter. Swirl to coat the pan.

4. Sear Skin-Side Down

Gently place the salmon fillets skin-side down in the hot pan. Sear for 4 minutes without moving the fish. This helps develop a nice crust.

5. Flip and Cook 2 Minutes

After 4 minutes, use a spatula to gently flip the salmon. Cook skin-side up for 2 minutes.

6. Flip Again and Finish

Flip the salmon back over and cook skin-side down for another 2 minutes. Salmon is done when it flakes easily and registers 125°F internally.

7. Rest and Serve

Transfer the pan-seared salmon to a plate and tent with foil. Let rest for 2-3 minutes before serving.

The whole cooking process takes just 8-10 minutes for tender, flaky salmon with a crispy seared exterior.

Monitor the salmon closely and adjust cook times slightly depending on thickness. A meat thermometer helps prevent overcooking.

The salmon skin should be browned and crispy. Feel free to remove the skin before eating or serve it alongside the fillets.

Serving Suggestions

Pan-seared salmon pairs well with a variety of sides:

• Rice – white, brown, or cauliflower
• Potatoes – roasted, mashed, or pan-fried
• Veggies – asparagus, green beans, broccoli
• Salad – mixed greens, spinach, kale
• Pasta – couscous, orzo, farro

I also like serving pan-seared salmon with roasted vegetables or a fresh green salad. Salmon and asparagus is a classic springtime combo.

Beyond sides, here are some quick sauce ideas:

• Lemon – fresh squeezed juice
• Herb Aioli – mixed with mayo, garlic, and dill
• Tzatziki – Greek yogurt, cucumbers, dill
• Pesto – pine nuts, basil, olive oil, parmesan
• Hollandaise – lemon, butter, egg yolks

A drizzle of extra virgin olive oil and seasonings like garlic powder, onion powder, paprika, parsley, and red pepper flakes also taste delicious on salmon.

With so many options, you can create something new each time you make pan-seared marinated salmon fillets.

Tips for Perfectly Pan-Seared Salmon

• Pat salmon fillets very dry after marinating
• Use a heavy pan like cast iron or stainless steel
• Preheat the pan before adding oil
• Don’t move the salmon for the first 4 minutes
• Use a meat thermometer to check doneness
• Let salmon rest after cooking
• Watch closely to avoid overcooking

Frequently Asked Questions

What temperature should I cook salmon to?

For medium-rare salmon, cook to 125°F internally. For medium, aim for 130°F. Cook to 145°F for salmon well-done.

Can I pan-sear salmon without skin?

Yes, skinless salmon fillets will pan-sear just fine. The skin just helps the fillet hold together better.

**What oil should I use