Pan Seared Salmon

This pan seared salmon is tender salmon fillets coated in an Asian inspired sauce. A quick and easy low carb dinner option that takes less than 20 minutes to make! 1 gram net carbs per serving.

Fast, fresh and healthy dinners are always a priority here. These include broccoli beef, stuffed bell peppers, and this delicious pan seared salmon.

pan seared salmon

When it comes to a delicious low carb dinner that takes minimal prep, I always turn to salmon. It can be dressed up or dressed down, and rarely needs any time to marinate. This pan seared salmon takes minutes to cook, and you only need 5 ingredients. 

Salmon is a heart healthy protein, rich in omega 34 fatty acids, and packed with B vitamins. It’s also extremely delicious, and when cooked correctly, has the most incredible texture.

How do you make pan seared salmon

The Ingredients

  • Salmon fillets– You can use either skinless salmon fillets or salmon with their skin on. I find skin on salmon easier to sear, as the skin side can be placed on the hot pan. 
  • Ginger– Sliced and grated ginger, to really bring out the flavor. If you don’t have fresh ginger, you can use minced ginger from a jar. 
  • Soy sauce– Gluten free soy sauce or even liquid aminos. This gives both flavor and the gorgeous sear on the salmon. 
  • Sesame oil– Adds a delicious flavor. The sesame oil will be used for the marinade. 
  • Coconut oil– To sear the salmon. We don’t want to use all sesame oil, as it can be quite overpowering. 
  • Salt and pepper– To taste! 

The Instructions

Start by whisking together your ginger, soy sauce, sesame oil, until combined. Add your salmon fillets to it and cover on both sides, until completely covered. Place your coconut oil in a non-stick pan and heat on medium. When hot, add your salmon fillets, skin side down. Fry for 4-5 minutes, until it begins to crisp around the sides. Flip the salmon and sauteed for a further 4-5 minutes. Remove from pan and let sit for 1 minute,  covered. Serve immediately. 

sauteed salmon

Can I use frozen salmon fillets? 

Yes, if you’d like to use frozen salmon fillets, you may use them. However, they must be thawed and chilled. If there is any ice or portions of it are still frozen, you’ll find the salmon will not cook evenly. 

Can I use an air fryer?

Yes! If you have an air fryer, you can skip the pan frying and use that instead.

No preheating is necessary. Simply place your marinated salmon, skin side down, on the air frying rack. Place in the air fryer and cook for 8-10 minutes at 200C, checking up halfway through. 

Tips for pan seared salmon

  • Do not over-fry the salmon. You want the center to be ‘just’ cooked, so the salmon flakes when touched with a fork. 
  • No marination is needed for the salmon. The combination of sesame oil and coconut oil retains much of the flavor when fried. 
  • Your pan must be searing hot, to ensure the heat hits the salmon from the get-go and cooks in the least amount of time while retaining the most flavor.
  • Avoid using all sesame oil for this salmon. The sesame oil is for the marinade only, and not to sautee the salmon with. If you don’t want to use coconut oil, use another neutral flavored oil. 

What to serve with pan fried salmon

  • Cauliflower fried rice– Make it a comforting and filling keto dinner by pairing the salmon with this cauliflower rice. You can prepare this while the salmon is cooking! 
  • Buffalo cauliflower bites– Perfect for the little ones to enjoy veggies with their salmon, this baked cauliflower is a fantastic substitute for fries or chips and tastes delicious with the salmon.
  • Broccoli Salad– For a lunch or lighter dinner, especially during summer. 
  • Greek Couscous salad– For a fancier take on Salmon and salad! 

Storing Pan Seared Salmon

Leftover seared salmon can be stored in the refrigerator, for up to 3 days. Reheat in the microwave for 30-40 seconds, or stovetop, using a non-stick pan.

Do not freeze leftover salmon.

pan cooked salmon

More Easy Keto Dinner Recipes

seared salmon

Pan Seared Salmon

Pan seared salmon is perfectly sauteed salmon with a simple Asian inspired sauce! Low carb and keto friendly, you only need 20 minutes to whip this up!
5 from 2 votes
Print Rate
Course: Main Course
Cuisine: American
Prep Time: 3 minutes
Cook Time: 10 minutes
Total Time: 13 minutes
Servings: 4 portions
Calories: 279kcal
Author: Arman

Ingredients

  • 4 salmon fillets 150 grams/6 oz
  • 2 tbsp grated ginger
  • 1/4 cup soy sauce or liquid aminos
  • 2 tbsp sesame oil
  • 1 tbsp coconut oil

Instructions

  • In a small mixing bowl, add your grated ginger, soy sauce, and sesame oil and mix well. Add your salmon fillets and coat each side in the sauce.
  • Heat a large, non-stick pan with coconut oil. When hot, add your salmon fillet, skin side down. Sauteed for 5 minutes, before flipping and cooking for a further 5 minutes.
  • Remove the salmon from the pan and let sit for 1 minute, before serving.

Notes

TO STORE: Leftover seared salmon can be stored in the refrigerator, for up to 3 days. Reheat in the microwave for 30-40 seconds, or stovetop, using a non-stick pan.

Nutrition

Serving: 1serving | Calories: 279kcal | Carbohydrates: 1g | Protein: 35g | Fat: 14g | Sodium: 885mg | Potassium: 864mg | Fiber: 1g | Vitamin A: 68IU | Calcium: 23mg | Iron: 2mg
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

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    Comments

    82 thoughts on “Pan Seared Salmon

    1. I like tabasco with soya sauce! I had a steak which has similar combination of spices on it in this restaurant. If you wanna try it sometimes, when in Toronto 😉 I’m new in the town so I keep trying restaurants here. By the way, quite funny story you shared with us! 😀 I studied German at my school and normally, I’m a language talent but German gave me some hard time during my studies! I studied it almost from primary school and I have a feeling that I wouldn’t be able to speak a normal sentence now! We couldn’t use the Internet during writing the essay and we wrote the essays only at school so no translation websites for me :-/ But I think I would have used them if we had been allowed to write the essay at home 😉 Despite the fact that I wasn’t so good at it, I plan to improve my German in the future. How about you? Do you plan to return to French later?

    2. I loved french (and actually have a killer accent as well) but I took latin. I can read (ish) other languages, but I can’t process other accents/languages/English well when it is spoken.
      Thus, I eat according to the ethnicity. It is my way of communicating with them.

    3. Yum! I am trying to have fish once a week to assist with my training, and this is very similar to one i LOOOOVVEE for salmon, interesting to use the tabasco sauce though….just not sure we can find it here! Hahaha free translator, I forgot that existed, but YES I used it for German and French….a lot, but they can allllwaayyys tell by your context hahah

    4. Haha…I wouldn’t say that you’re a stubborn goat, you just have a lot of moxie for demanding to get back into French. I took Japanese in high school to “rebel” against my mom. She wanted me to take Spanish because she thought it would be more useful in California. Ok, so maybe she ended up being right, but I haven’t admitted that to her yet!

    5. Arman! These photos look great! You must be practicing with your new camera, they look really good. Also, this recipe sounds delicious, we love salmon over here.

    6. I took spanish In high school (don’t remember a thing!) and german in college. Loved german and actually lived there for a summer. We are currently learning French, because I am in love with France after our trip. And this salmon? Yes!!

    7. I know I’d love this salmon! Super simple & delish.
      “I felt like bloody Joan of Arc getting burnt at the stake. (not really, but I wanted a dramatic French correlation)”
      You are the best.
      I took French in HS too but I was terrible. When I visited Paris I was ordering gelato and I was like “Je voudrais…” and the hottie behind the counter was like “I speak American.” I was like OH WELL OK THEN.

    8. Haha those translation sites were hilarious…and so off most of the time! I took French too and soon realised that using it wasn’t going to cut it with my teacher. I also too Spanish for a couple of years but I had the opposite issue- my reading/writing were great but my accent was cringe-worthy.

    9. I did French for 5 years and still never got the accent right! This recipe is basically exactly how I make my salmon, minus the tabasco sauce which I will have to try next time. I haven’t even been allowed salmon this week so desperately craving!

    10. Well at least you weren’t banned because you did something wrong or were badly behaved – you totally did the right thing, the school were in the wrong. I was exactly the same as you, my pronunciation was amazing but essay writing and vocab, not so much. We had to take French (or German) up until the age of 16 then could stop if we wanted. I stopped!
      Salmon is the bomb! 🙂

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