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How to Pan Sear Salmon - The Perfect Way to Cook this Fish.

How to Pan Sear Salmon

Being from Atlantic Canada, Seafood is a given when it comes to regional cuisine. Salmon is one of my favourite fish that is delicate, does not have a lot of bones, and almost sweet in taste.

History of Salmon as a Cuisine

This fish was harvested and eaten as a main stay in the Native American Diet. Rich in protein, vitamins and essential oils this was naturally a good food.  When early European settlers started to eat this, they quickly tired of it, and some staff of the wealthy even went as far as to restrict it’s consumption in their contracts.

Sustainable Fish

The Salmon we eat can be found on both the east and west coasts of North America. In 1840 New England sent it canned to the west, and in 1864 the west started supplying the east as they disappeared.  Today it is commercially available and comes from Alaska, and the East and West coasts of Canada, with about 70 percent being aquaculture farms.


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Pan Seared Salmon

How to Pan Sear Salmon
Recipe Type: fish
Cuisine: American
Author: Chef Mike
Prep time:
Cook time:
Total time:
Serves: 2
Pan Seared Salmon with Dill Sauce
  • 2 Six ounce filets of Fresh Salmon
  • 2 tablespoons of olive oil
  • Salt and Pepper
  • Medium Frying Pan
  • For the Dill Sauce
  • 250 milliliters or one cup of plain yogurt
  • about 2 tablespoons of fresh Dill, or Dill Puree
  • Juice of one half lemon
  • Zest of one half of a lemon
  1. Preheat your frying pan to medium high, or about 180 degrees Celsius. Then Add the Olive Oil.
  2. Just as the Oil is starting to smoke lightly, add your fish to pan.
  3. When the change in color on your fillet reaches half the way up, you can flip your fish.
  4. Continue to watch for the color change. Ideally you want a nice crispy top, and a medium rare cook. Once the color is the same all along the sides, and the fish is firm to the touch, remove to a serving Dish. You can use a meat thermometer inserted into the thickest part of the fillet and look for an internal temperature of about 140 degrees.
  5. Dill Sauce
  6. Start off with the plain yogurt in a small sauce pan over low heat. We just want to warm up this sauce.
  7. When the yogurt comes up to temperature, we are looking at about 130 degree. Add the dill, lemon rinds and lemon juice.
  8. Wisk briskly and remove from heat.
  9. Taste and season according to your taste.

A perfect salmon fillet great for any meal, and even better for company. Makeit part of your diet, you’ll be glad you did.

Chef Mike

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