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Home / Recipes / Dinner / Simple 7 Minute Salmon Recipe

Simple 7 Minute Salmon Recipe

By: Samantha RowlandUpdated: November 19, 2019

Gluten FreeWhole30PaleoQuick

This salmon recipe is ready in just 7 minutes, and only requires just a tad bit of work. No more excuses that you don’t have time to cook dinner, this salmon is ready before you would even get a drink at a restaurant.

salmon recipe is gluten free
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I have a confession to make. Cooking fish on the stove terrifies me. I’m always so scared that it’s going to stick and dinner will be ruined. But not anymore! Since I discovered the sear and broil method, I am no longer worried about half of my salmon sticking to the pan. Now I’m worried about having defrosted salmon on hand at all times!

One of my goals for this year has been to get more Omega-3 fatty acids in my diet. After studying for my nutrition certification over the fall, I realized that there were often weeks that went by where I wasn’t eating fish regularly or taking a fish oil supplement. But ever since I discovered how quick and easy making salmon is this way, I haven’t had to take it! I have salmon at least 2-3 times a week now!

salmon recipe on plate

Why haven’t I shared this recipe with you before. Well honestly, every time I take a picture of salmon or any other fish, it looks so terrible. I take a ton of pictures, and get super disappointed when Dave gives me the “ugh that looks gross” face. And I always agree. After all we eat with our eyes first, especially on a food blog. So my goal for this year is to get better at taking seafood recipes! I hope to have more to share soon!

What makes this simple 7 minute salmon recipe so special. There are only 4 ingredients and you just need your stove and the broiler setting on the oven. You will need to preheat the pan on the stove and let the broiler get hot before you start the 7 minute timer, but really that’s just another minute or two to the total. This is still totally a 10 minute meal from start to finish! My suggestion would be to have this salmon on top of a tomato avocado salad or with green cauliflower rice!

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salmon recipe in a pan

The trick to getting the salmon skin crispy and not to stick to the pan is having a piping hot pan to add the salmon to and then not touching it for any reason. It’s actually the perfect dish for those who don’t “know how to cook” because you don’t really have to do anything!

salmon recipe on a frying pan

I seasoned the salmon very simply, with just salt and pepper. You will need some coconut oil spray or coconut oil to ensure that the skin is able to get nice and crispy (and not stick). Be sure to use a pan that can go into the oven. This means no plastic handles! I use a stainless steel pan, but you could also use cast iron!

salmon recipe on a plate
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This simple salmon recipe is ready in 7 minutes! This healthy salmon recipe is perfect for busy nights! Paleo, gluten free, whole30. | www.pancakewarriors.com

Simple 7 Minute Salmon Recipe

This simple 7 minute salmon recipe is so easy to make and only requires 4 ingredients! A healthy dinner will be on the table in less than 10 minutes!
4 from 1 vote
Print Pin Rate
Course: dinner
Cuisine: American
Keyword: fish, salmon, seafood
Prep Time: 3 mins
Cook Time: 4 mins
Total Time: 7 mins
Servings: 2
Author: Samantha Rowland

Guided Recipe Video

Ingredients

  • 1 lb salmon
  • pinch salt - about 1/2 tsp
  • pinch black pepper
  • coconut oil spray - nonstick or coconut oil

Instructions

  • Turn the broiler for your oven.
  • Place your saute pan on medium to medium high heat and allow to heat up for 1-2 minutes. Once hot (you can drop water onto the skillet, it it sizzles you are good).
  • Add the salt and pepper to the salmon fillets.
  • Take the hot pan off the heat and spray with the coconut oil and immediately add the salmon, skin side down (so the skin is touching the skillet). Allow to cook for 2 minutes.
  • Immediately transfer to the oven under the preheated broiler. Cook for 5 minutes.
  • Remove from oven (use ovenmits) and allow to cool 1-2 minutes.
  • Serve with your favorite sides!

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Nutrition Information

Nutrition Facts
Amount per Serving
Calories
322
Fat
 
14
g
Protein
 
44
g
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database.
DID YOU LOVE THIS RECIPE?Let others know by rating and leaving a comment below!

What about you?

  • Do you cook fish at home?
  • What is your favorite way to eat salmon?
  • Have you ever tried this method for cooking fish?
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Previous Post: « Crunchy Mango Salad with Avocado Cilantro Dressing
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Comments

  1. Sarah Hoang

    June 13, 2016 at 11:59 pm

    4 stars
    Salmon is very good for our health. Your salmon recipe is very useful. It is not only quick but also tasty. Just 7 minutes for a good dish. I like it. I will prepare all ingredients for it. The recipe is quite simple. Thanks for your post.

    Reply
  2. Ilka

    March 17, 2016 at 10:31 pm

    Pinning and stumbling for you! :):)

    Reply
  3. Ilka

    March 17, 2016 at 10:30 pm

    The way you are preparing this wild salmon is so delicious! I always cook my salmon in the oven, too. It really does only take a few minutes and it comes out perfect. Love the idea of cauliflower rice! So much nutritious goodness in one meal:):)

    Reply
  4. Angela

    March 14, 2016 at 8:45 pm

    I Love Salmon and this looks perfect, quick, & easy. Thank you for sharing, Pinned & Yummed :-)

    Reply
  5. Munchkintime

    March 10, 2016 at 11:31 am

    This looks so delicious!Thank you so much for sharing!

    Reply
  6. Chrissa - Physical Kitchness

    March 10, 2016 at 12:51 am

    Salmon is a tough one to photograph! Food photography is sooooo much harder than it looks! I must try this salmon recipe. We used to do salmon weekly, but then my first trimester of pregnancy hit and I gagged every time I smelled it. Now that I’m not sick anymore, it’s worth the attempt once again! Thanks Sam!

    Reply
  7. Kristy @ Southern In Law

    March 9, 2016 at 2:24 pm

    Definitely a classic technique to nail! This looks SO good!

    Reply
  8. Beverley @ Born to Sweat

    March 9, 2016 at 11:22 am

    I know the feeling! Salmon pretty much alwaysss sticks to the saucepan/ tray/ whatever im cooking on, no matter how much oil i use.
    But your photos look incredible!! You really the seafood photography down pat :)

    Reply
  9. Deborah @ Confessions of a mother runner

    March 9, 2016 at 10:08 am

    The rest of my family loves a simple salmon!

    Reply
  10. Jessy @ The Life Jolie

    March 9, 2016 at 9:52 am

    I’m pretty sure Salmon is one of my favorite light dinners! You really cannot beat a delicious meal like this that comes together so quickly! Pinning!

    Reply
  11. SuzLyfe (@suzlyfe)

    March 9, 2016 at 6:53 am

    Broiled salmon is delicious!
    Hey, could you give me a shout when you get a chance? I’ve been trying to hook you up with one of my client but we’ve not heard from you.

    Reply

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