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.
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!
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 roasted beet salad with balsamic glaze or with green cauliflower rice!
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!
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!
In the video we used Roasted Garlic Grape Seed Oil, Tuscany Herb Dipper and Garlic Galore.
Simple 7 Minute Salmon Recipe
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!
Nutrition
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?
Sarah Hoang
June 13, 2016 at 11:59 pmSalmon 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.
Ilka
March 17, 2016 at 10:31 pmPinning and stumbling for you! :):)
Ilka
March 17, 2016 at 10:30 pmThe 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:):)
Angela
March 14, 2016 at 8:45 pmI Love Salmon and this looks perfect, quick, & easy. Thank you for sharing, Pinned & Yummed 🙂
Munchkintime
March 10, 2016 at 11:31 amThis looks so delicious!Thank you so much for sharing!
Chrissa - Physical Kitchness
March 10, 2016 at 12:51 amSalmon 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!
Kristy @ Southern In Law
March 9, 2016 at 2:24 pmDefinitely a classic technique to nail! This looks SO good!
Beverley @ Born to Sweat
March 9, 2016 at 11:22 amI 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 🙂
Deborah @ Confessions of a mother runner
March 9, 2016 at 10:08 amThe rest of my family loves a simple salmon!
Jessy @ The Life Jolie
March 9, 2016 at 9:52 amI’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!
SuzLyfe (@suzlyfe)
March 9, 2016 at 6:53 amBroiled 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.