Easy seared salmon with fresh tarragon and roasted baby tomatoes. Cooking this seared salmon over a really high heat helps seal in all of the amazing flavor.
I absolutely love to whip up this classic seared salmon in a cast iron skillet. Its become a staple in my household for its simplicity, speed, and, of course, its incredible taste. When salmon hits a hot cast iron skillet, there’s nothing better than hearing it sizzle. It makes the whole family run into the kitchen and ask, “What’s for dinner?”
Salmon is perfect for a weeknight dinner. Not only does it cook up in a flash, but its also incredibly versatile. Whether its Cajun-spiced or simply seasoned with lemon pepper, salmon is the perfect canvas for experimenting with flavors. Plus, it’s a healthy choice because it’s full of omega-3 fatty acids, which are great for brains and bodies that are growing. While there are many different ways to cook salmon, I prefer to cook it fast with high heat. When the cast iron pan is very hot, add the oil and sear the salmon for a few minutes. Then, finish cooking it in a hot oven. The whole process shouldnât take longer than 10 minutes. Â.
When it comes to salmon, sourcing matters. Even though most store-bought salmon is farmed Atlantic salmon, choosing wild-caught types like sockeye, king, or coho can make a huge difference in taste and health. Sure, they might be a tad pricier, but the taste payoff is well worth it. To stay healthy, I like to use a cooking spray made with avocado oil. It lets you sear your salmon perfectly without having to worry about too much smoke or sticking to the pan because avocado oil has a high smoke point.
Yes, crispy salmon skin is a tasty treat that’s also good for you because it’s full of collagen and healthy fats. Just make sure to cook it until its golden brown and crispy.
Sure, but fridge leftovers are best. For a quick and healthy lunch the next day, flake the cooked salmon that you have left over and add it to a salad or on top of pasta.
The skin actually helps the salmon cook evenly and prevents it from breaking apart. You can take it off if you prefer, but I find it easier to leave it on.
Unfortunately, yes. Salmon is a delicate fish, and overcooking can dry it out. The key is to cook it until its just opaque in the center. Remember, it will continue to cook for a few minutes even after you take it off the heat.
I like center-cut fillets for this recipe. They cook evenly and have a nice thickness. Salmon steaks can also be used, but keep in mind that they might cook a little faster than the center-cut fillets.
You should eat seared salmon right away, but you can keep leftovers in the fridge for up to two days in an airtight container.
This salmon that has been seared can be served with couscous, quinoa, brown rice, or other grains, and roasted vegetables like broccoli, asparagus, or zucchini. You can also serve it with potatoes or a side salad. Â.
This easy cast iron skillet salmon recipe is perfect for busy weeknights. Packed with flavor and healthy fats, its ready in under 30 minutes. Course: Main dishCOOKing TIME:7 minutesTotal TIME:17 minutesCUISINE:AmericanPREP TIME:10 minutesSERVINGS:2.
Cooking salmon to tender flaky perfection is an art form. When done right this omega-3 rich fish becomes a culinary masterpiece. One of the best ways to achieve salmon excellence is by using a cast iron skillet and your oven.
The cast iron skillet provides even heat distribution and nice sear on the salmon skin. Then the oven finishes off the cooking process for a foolproof method. After trying many recipes and techniques, I’ve dialed in the ideal process for cast iron salmon success.
In this guide, I’ll share my proven step-by-step method, top tips and tricks, and answers to common questions. Let’s get cooking!
Why Choose Cast Iron and Oven?
Cooking salmon in a cast iron skillet in the oven gives you the best of both worlds. Here’s why it’s a winning combo
- Cast iron sears the skin giving texture and flavor
- Oven heat gently cooks salmon until tender and flaky
- Cast iron distributes heat evenly to prevent overcooking
- Oven provides ambient heat for foolproof doneness
- Easy to get crispy skin and moist interior
- Great way to feed a crowd or meal prep
The oven takes the guesswork out of salmon cooking. And the cast iron delivers that tasty crispiness we all crave.
Step-By-Step Salmon Cooking Method
Follow these simple steps for perfect salmon every time:
1. Heat Cast Iron Skillet
- Place cast iron skillet in oven and preheat to 400°F
- Let skillet heat for 10-15 minutes as oven preheats
2. Pat Salmon Dry and Season
- Pat salmon dry with paper towels
- Season generously with salt, pepper and spices
3. Sear the Skin
- Add oil or butter to hot skillet
- Place salmon skin-side down and sear 2-3 minutes
4. Finish Cooking in Oven
- Flip salmon and transfer skillet to oven
- Cook 8-10 minutes until opaque and flakes easily
5. Rest and Serve
- Let salmon rest 3-5 minutes before serving
- Garnish with lemon and fresh herbs
That’s all it takes for incredible oven-baked salmon in cast iron!
Top Tips for Cast Iron Salmon Perfection
-
Choose wild caught salmon for best flavor and texture
-
Don’t crowd the skillet – cook salmon in batches for even cooking
-
Preheat cast iron skillet before cooking for excellent sear
-
Use metal spatula to gently flip salmon and prevent sticking
-
Pull salmon before it flakes apart easily to account for carryover cooking
-
Let salmon rest before serving so juices redistribute evenly
-
Add compound butter, lemon slices or fresh herbs for extra flavor
-
Cook skin-on fillets for crispy skin or skinless for lower calories
Frequently Asked Questions
What temperature should I bake the salmon?
- Preheat oven to 400°F which gives you leeway before overcooking.
How long should I cook it?
- Cook 8-10 minutes per inch of salmon thickness.
What oil should I use?
- Olive, avocado or grapeseed oil for high smoke points.
Is skin-on or skinless better?
- Skin-on has better flavor and texture but skinless is lower calorie.
Can I cook frozen salmon this way?
- Yes, but increase cook time and ensure salmon reaches 145°F internally.
Should I flip the salmon while cooking?
- Only flip once. Repeated flipping can cause salmon to flake apart.
What happens if salmon sticks to the skillet?
- Use metal spatula to gently loosen salmon. Properly preheating the skillet prevents sticking.
Can I cook an entire salmon fillet?
- For even cooking, cut salmon into individual portions before searing.
How do I know when it’s done?
- Salmon should flake easily and register 135°F internally when poked.
Tips for Meal Prep and Leftovers
Cooking salmon in a cast iron skillet scales up easily for meal prepping:
- Cook salmon in batches for multiple servings
- Let cool before storing tightly sealed in fridge
- Keeps well for 2-3 days
- Reheat gently in skillet, steamer or microwave
- Flake into salads, bowls or tacos
- Top on rice, quinoa or roasted veggies
Time to Get Cooking!
Now you have the complete guide to cooking flawless salmon in a cast iron skillet and oven. From crispy skin to tender flakes, this foolproof method helps you nail salmon perfection every time.
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Easy seared salmon with fresh tarragon and roasted baby tomatoes. Cooking this seared salmon over a really high heat helps seal in all of the amazing flavor.
Recipe insights & TIPS
I absolutely love to whip up this classic seared salmon in a cast iron skillet. Its become a staple in my household for its simplicity, speed, and, of course, its incredible taste. When salmon hits a hot cast iron skillet, there’s nothing better than hearing it sizzle. It makes the whole family run into the kitchen and ask, “What’s for dinner?”
Salmon is perfect for a weeknight dinner. Not only does it cook up in a flash, but its also incredibly versatile. Whether its Cajun-spiced or simply seasoned with lemon pepper, salmon is the perfect canvas for experimenting with flavors. Plus, it’s a healthy choice because it’s full of omega-3 fatty acids, which are great for brains and bodies that are growing. While there are many different ways to cook salmon, I prefer to cook it fast with high heat. When the cast iron pan is very hot, add the oil and sear the salmon for a few minutes. Then, finish cooking it in a hot oven. The whole process shouldnât take longer than 10 minutes. Â.
When it comes to salmon, sourcing matters. Even though most store-bought salmon is farmed Atlantic salmon, choosing wild-caught types like sockeye, king, or coho can make a huge difference in taste and health. Sure, they might be a tad pricier, but the taste payoff is well worth it. To stay healthy, I like to use a cooking spray made with avocado oil. It lets you sear your salmon perfectly without having to worry about too much smoke or sticking to the pan because avocado oil has a high smoke point.
Can I eat the salmon skin?Â
Yes, crispy salmon skin is a tasty treat that’s also good for you because it’s full of collagen and healthy fats. Just make sure to cook it until its golden brown and crispy.
Can I freeze leftover seared salmon?Â
Sure, but fridge leftovers are best. For a quick and healthy lunch the next day, flake the cooked salmon that you have left over and add it to a salad or on top of pasta.
Should I remove the salmon skin before cooking?Â
The skin actually helps the salmon cook evenly and prevents it from breaking apart. You can take it off if you prefer, but I find it easier to leave it on.
Can I overcook salmon?
Unfortunately, yes. Salmon is a delicate fish, and overcooking can dry it out. The key is to cook it until its just opaque in the center. Remember, it will continue to cook for a few minutes even after you take it off the heat.
What are the best cuts of salmon?Â
I like center-cut fillets for this recipe. They cook evenly and have a nice thickness. Salmon steaks can also be used, but keep in mind that they might cook a little faster than the center-cut fillets.
How do I store seared salmon?
You should eat seared salmon right away, but you can keep leftovers in the fridge for up to two days in an airtight container.
What can I serve with seared salmon?
This salmon that has been seared can be served with couscous, quinoa, brown rice, or other grains, and roasted vegetables like broccoli, asparagus, or zucchini. You can also serve it with potatoes or a side salad. Â.
This easy cast iron skillet salmon recipe is perfect for busy weeknights. Packed with flavor and healthy fats, its ready in under 30 minutes. Course: Main dishCOOKing TIME:7 minutesTotal TIME:17 minutesCUISINE:AmericanPREP TIME:10 minutesSERVINGS:2.
- 2 fresh salmon filets
- Kosher salt
- Cracked black pepper
- Avocado oil spray
- 1 cup small cherry tomatoes
- 2 tbsp fresh chopped tarragon
- 1 tbsp unsalted butter
- Look for wild-caught salmon that is MSC certified.Â
- If you can, pick tomatoes that are grown nearby and in season. Â .
- Preheat the oven to 450°F.
- Lightly spray the salmon with the avocado oil spray.
- Season with salt and black pepper.
- For about one minute, heat an oven-safe pan over high heat.
- Generously spray the pan with the avocado oil spray.
- Put the salmon in the pan with the skin facing up. Sear for about one minute.
- Carefully flip the salmon over to the skin side with a spatula.
- Place the tomatoes around the fish and top with the tarragon.
- Lastly, put two pieces of butter on each side of the pan.
- Put the pan in the oven and roast for seven to eight minutes.
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