Title: The Foolproof Guide to Mouthwatering Pan-Seared Salmon Fillets
Title: The Ultimate Guide to Cooking Perfect Pan-Seared Salmon
Are you looking for a quick and simple weeknight meal that is both healthy and delicious? Look no further than salmon fillets! Pan-seared salmon is an excellent option that delivers a tender and flaky texture with crispy skin that will make your taste buds dance with joy.
To cook perfect pan-seared salmon, you need to follow a few simple steps. Firstly, ensure you have individual fillets instead of one large piece, as it will cook more evenly. Secondly, opt for a medium stainless steel or cast iron skillet that can handle high heat. Lastly, resist the temptation to touch or flip the fish too early.
Here's a step-by-step guide to cooking perfect pan-seared salmon:
I. Preparation
- Take the salmon fillets out of the refrigerator around 15 minutes before cooking.
- Pat dry the salmon fillets with a paper towel or clean kitchen towel to prevent sticking.
- Heat a medium stainless steel or cast iron skillet over medium-high heat until it's hot enough.
- Test the pan's heat level by flicking a few drops of water in. If the water sizzles and evaporates immediately, the pan is ready.
- Add one tablespoon of high smoking point oil, such as canola or vegetable, and tilt the skillet to coat the bottom with a thin layer of oil.
- Season the salmon fillets with salt just before adding them to the pan.
II. Cooking the Fillets
- Carefully place the salmon fillets skin-side down into the skillet and cook without touching for 6 to 9 minutes, depending on the thickness of the fillets.
- Watch for the color change of the flesh; as the fillets cook, the lighter-colored flesh will move about 3/4 of the way up the fish.
- Use a fish or flat spatula to flip the salmon fillets, turn the fish away from you to prevent any oil splatter, and cook for an additional 1 to 2 minutes.
- Remove the fillets from the pan and let them rest for approximately three minutes before serving.
III. Nutritional Information
- Per serving, one skin-on salmon fillet (6-8 oz) has approximately 475 calories, 33.6 g of fat, 40.5 g of protein, and 6.6 g of saturated fats.
- Salmon fillets are free from wheat, dairy, peanuts, shellfish, pork, and red meat.
- They're also suitable for gluten-free, tree-nut free, low-carb, soy-free, egg-free, sugar-conscious, sulphite-free, and alcohol-free diets.
IV. Storage
- Leftover salmon fillets can be stored in an airtight container in the refrigerator for up to three days.
In conclusion, cooking perfect pan-seared salmon is easier than you think. Follow these simple steps, and you'll have a delicious and healthy meal on the table in no time. Remember, the key is to be patient and resist the temptation to touch the fillets too early. Once you've mastered this technique, you'll have a new go-to meal for any weeknight.
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