Pan fried salmon, a light, tasty and healthy second course

The pan fried salmon has a second tasty and light sea that can become the main course of a very healthy meal but also extremely delicious. In our recipe we use wine to deg laze the fish, but you can also replace it with lemon juice. Also adding some slices in the pan to caramelize next to the fish .

Prepare either the salmon steak in a pan, the salmon fillet or the slices . The result will always be of a great level. In short, very few ingredients for a dish with a sure success.

Pan fried Salmon,taste and health

Few fish like salmon know how to combine richness of flavor and nutrients. True, it is a fatty fish, but rich in good fats , essential for the proper functioning of the cardiovascular system.

In addition to this, however, it must be said that salmon, and salmon in the pan is further proof of this, is both very pleasant on the palate and versatile for many different recipes . All unique in their kind.

How to make pan fried salmon

The only care in the preparation of this dish is the thorough cleaning of the fillets or slices . To do this you will need to equip yourself with a specific fish tongs.

Place the fish on a flat surface and run your finger over it to check for bones. Salmon has big one s and can be really annoying after cooking.

Another important advice is that relating to cooking. The pan-fried salmon should not be cooked excessively , otherwise the meat will be too soft. To have a crispy pan-fried salmon, cook the slice on the skin side which in contact with the hot oil will create a delicious crust.

Pan fried salmon recipe

Pan fried Salmon, the recipe

Pan fried Salmon

Dish : fish main courses
Preparation time : 15 minutes
Cooking time : 5 minutes
Portions : 4 people
Calories per Person : 352
Total Calories : 1411


  • 600 g of fresh salmon
  • 3 spoons of extra virgin olive oil
  • 1 clove of garlic
  • A few leaves of parsley
  • 1/2 glass of white wine
  • black peppercorns to taste
  • salt to taste


  • Brown the garlic in the oil for a few minutes. When the oil is hot, place the salmon slices or steaks and brown over medium heat for about a minute on each side.
  • Season with salt, peppercorns and parsley and blend with white wine.
  • When the alcohol has evaporated completely, cook for 1 or 2 minutes on each side, turning the fish once more.

How to choose the best fish

To prepare our recipe you will need a fresh salmon. You can alternatively choose the slice or the slice , as long as it is cut in the most precious part: the fillet.

The directions to follow to choose a good salmon are the same ones you should follow for choosing fresh fish.

  • Give preference to slices or steaks with intact and bright scales. Since you will have to cook the salmon with its skin, it is a detail that should not be underestimated.
  • The smell must be marine.
  • The fins do not have to be brown.
  • Choose a salmon with firm, supple flesh. If possible, feel it with your finger and pay attention to see how compact it remains under pressure.
Pan fried  salmon variations

Some delicious variations with salmon to try

Pan-fried salmon in white is an excellent starting point for experimenting with unusual and tasty combinations. The most immediate variant involves the addition of fresh tomatoes and capers .

You can also cut the salmon into cubes , cook it following our directions and add it to a salad with sliced ​​raw artichokes and feta. The dressing? A drizzle of extra virgin olive oil, lemon juice, salt and pepper and fresh oregano.

Pan fried salmon: how to choose the perfect side dish

Our pan-fried salmon recipe is the basic, simple and tasty one. How can you enrich a dish like this if not with an equally tasty side dish?

Virtually any kind of contour can fit this second. However, given the particular intensity of the taste of salmon, we recommend that you choose a side of fresh vegetables.

The salad

A salad with rocket topped with a simple vinaigrette cleanses the palate from the fatness of the meat, as well as having a bitter taste that goes very well with the flavor of the salmon.


Other exquisite contour are the potatoes novels steamed seasoned only with oil, salt and parsley. Or if you want to give yourself a Scandinavian touch, especially good for salmon, a handful of fresh dill leaves .

Spring vegetables

A combination not to be underestimated is with artichoke hearts lightly sautéed with garlic, oil and parsley . Or even grilled asparagus .

And if you are not afraid to dare, serve the salmon on a cream of boiled Jerusalem artichokes , blended with oil and a sprinkling of parsley.

Pan Fried salmon nutritional properties

Pan-fried salmon: nutritional properties

Pan-cooked salmon is a truly complete second from a nutrient point of view . The meat of this fish is not only a dispenser of noble proteins, but has a very high content of fatty acids, omega 3 and polyunsaturated fats .

But salmon is also an excellent source of vitamins and minerals, in particular:

  • vitamin D , essential for fixing calcium to the bones.
  • Vitamins of group B , in particular vitamin B6 and B12.
  • Potassium, magnesium and iron , essential to counteract physical and mental fatigue.

Use in diets and menus

Salmon, and in particular this pan-fried version, can be safely inserted into a low-calorie diet . In the diet of Melarossa it can replace meat or other type of fish.

To make it more complete and increase the amount of fiber, always accompany it at least with a vegetable side dish.

Categorized as Recipes

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