Hey y’all, it’s me again, Anne from BeyondTheBayouBlog! I’m excited to share another tasty keto recipe with you today. This pan fried salmon is a longtime favorite in my household. Not only is it super quick and easy to make, but it’s also packed with healthy fats and protein that’ll keep you feeling satisfied.
I know what some of you might be thinking – fish can be kinda tricky to cook right? Trust me, this fool-proof method ensures perfect, flaky salmon every single time. No fancy ingredients or complicated techniques required! Just a hot skillet, a few simple seasonings, and about 10 minutes of your time.
Whether you’re following a strict keto diet or just looking for a nutritious meal, this pan fried salmon definitely deserves a spot in your regular rotation. It’s versatile enough for busy weeknights but also makes a great centerpiece for impressing company. Let’s get cooking!
Why You Will Love This Recipe?
- Buttery and Flaky: Imagine sinking your fork into tender, buttery salmon that’s never dry inside. Yep, that’s what you’ll get!
- Crispy Skin, Crunchy Top: Picture this: crispy, golden skin on the bottom and a perfect crunchy crust on top. It’s a texture fiesta!
- Irresistible Herb Lemon Butter Sauce: Let’s talk flavor! This sauce is like a flavor bomb that explodes in your mouth with every bite. Tangy lemon, savory herbs, and rich butter—need I say more?
- Quick and Easy: Got 15 minutes? That’s all it takes to whip up this masterpiece. Perfect for those busy weeknights when you want something delicious but don’t have hours to spend in the kitchen.
- Delicious and Healthy: It’s a win-win situation! You get all that mouthwatering flavor without sacrificing your health goals. Who said healthy food has to be boring?
Overview: How To Make Keto Pan Fried Salmon?
Get ready to enjoy a restaurant-quality meal in the comfort of your home with this Pan-Fried Salmon recipe, perfect for those following Keto or Whole30 diets. In just 15 minutes, you can whip up a deliciously caramelized salmon that’s tender on the inside and pairs beautifully with a refreshing citrus fennel salad. Whether you’re cooking for a crowd or a simple family dinner, this dish is sure to impress.
To start, you’ll need 1.5 pounds of boneless, skinless salmon, cut into even strips. The fennel citrus salad is a delightful accompaniment, made from thinly sliced fennel and juicy orange segments. The combination of flavors and textures is brightened by a simple dressing of fresh orange juice, olive oil, and sea salt.
For the salad, thinly slice the fennel bulb and segment the oranges, making sure to reserve the fennel fronds for a lovely garnish. Create the dressing by whisking together the orange juice, olive oil, and a pinch of salt. Pat the salmon strips dry, season them, and pan-fry in a hot skillet until perfectly seared and cooked through.
To assemble, toss the fennel and orange segments with the dressing, arrange on a platter, and top with the seared salmon. Finish with a sprinkle of fennel fronds and flaky sea salt for a dish that’s as beautiful as it is tasty. Enjoy this quick and healthy meal that’s bursting with fresh, vibrant flavors.
Pan-fried Salmon Recipe
Equipment
- Non-stick skillet
- Spatula
- Tongs
- Paper Towels
- Knife
Ingredients
- 1 ½ lb salmon boneless and skinless,
- 2 oranges peeled, and segmented
- 2 tbsp orange juice
- 1 small fennel bulb (stalks removed), halved lengthwise, cored, and thinly sliced crosswise, fronds reserved for garnish
- 1 tsp sea salt
- 4 tbsp olive oil
Instructions
- Slice fennel bulb in half, core it, and thinly slice. Reserve fronds.
- Segment oranges, remove peel and pith, and squeeze membranes for juice.
- Whisk orange juice, olive oil, and 1/4 tsp salt for dressing.
- Pat dry salmon, cut into eight 1-inch strips, and season with salt.
- Heat oil in a skillet over medium-high, sear salmon 1-2 minutes per side.
- Toss fennel and oranges with dressing, arrange on platter, top with salmon, and garnish with fronds and sea salt.
Nutrition
Tips You Must Try!
- Quality Matters: Opt for wild-caught salmon over farmed when possible. Wild-caught has a richer flavor and better texture, which will make a noticeable difference in your dish.
- Room Temperature: Let the salmon come to room temperature for about 15 minutes before cooking. This helps it cook more evenly and prevents the exterior from overcooking while the interior is still raw.
- Season Generously: Don’t just stick to salt and pepper. Consider adding a hint of garlic powder, smoked paprika, or even a touch of brown sugar for a caramelized crust.
- Preheat Your Pan: Make sure your skillet or non-stick pan is preheated before adding the salmon. A hot pan ensures a nice sear and helps to lock in the moisture.
- Oil Smartly: Use a high smoke point oil like avocado or canola oil. This will help achieve a perfect sear without burning the oil or the fish.
- Butter Finish: Just before the salmon is done, add a pat of butter to the pan. This adds richness and helps to create a beautiful, glossy finish on the fish.
- Resting Time: Let the salmon rest for a few minutes after cooking. This allows the juices to redistribute throughout the fillet, keeping it moist and flavorful.
- Check Doneness with a Thermometer: If you’re aiming for precision, use an instant-read thermometer. The ideal internal temperature for perfectly cooked salmon is around 125°F (51°C) for medium-rare, or 145°F (63°C) if you prefer it more well-done.
- Consider the Skin: If you enjoy crispy skin, cook the salmon skin-side down first and press it down gently with a spatula to ensure even contact with the pan. Flip it only once the skin is crispy and golden brown.
What To Serve With Pan-fried Salmon?
Guide To Store Leftovers!
To store: Place leftover salmon in an airtight container and refrigerate within two hours of cooking. It will stay fresh for up to three days.
To freeze: Once cooled, transfer the salmon to an airtight container, pour pan juices around the sides, and freeze for up to two months. Label the container with the date for easy tracking.
To reheat:
- Microwave: Place salmon in a microwave-safe dish, drizzle with pan juices, cover loosely, and heat on medium power for 30-40 seconds.
- Skillet: Reheat in a non-stick skillet over medium heat with a splash of pan juices or water, cover, and heat until warmed through.
Can I eat salmon skin?
Absolutely! I know it’s an acquired taste, but in my opinion crispy salmon skin is what dreams are made of. You just have to make sure to pan fry it well and make sure the skin side gets crunchy and crispy rather than soggy and wet.
The secret lies in patting salmon fillets dry with paper towel and placing them on a hot pan. If your pan isn’t hot enough, you won’t get crispy skin.
Is pan seared salmon healthy?
As long as you’re not using unhealthy vegetable oils, pan seared salmon is healthy and nutritious. While we used butter in this recipe, you can also sear salmon using olive oil.
Some people have digestive issues when it comes to frying and pan searing meals, and if you’re one of them then opt for steamed salmon fillets instead.
Does salmon break ketosis?
Salmon, when cooked correctly, does not break ketosis. However, if you use sauces thickened with flour or carbs or serve the salmon with non-keto friendly foods, it can kick you out of ketosis.