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 4 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. You? Stubborn? I am shocked… NOT. 😉

      I don’t know if this is strange, but it looks amazing. I’m going to crash your mum’s place one day.

    2. Bon app—I love you, you stubborn goat you! I took Spanish but I’d take this sexy salmon over tacos any day.

    3. Mmm I love salmon. I totally thought about using the translation sites, but I was warned against them and didn’t want to get in trouble. I was a bit of a goody goody as a student.

    4. hehe…loved your story! In high school I took Spanish and Latin – problem is, I can barely remember any of it at this point. If you don’t use it, you lose it!

      Love this salmon! It’s funny because just last night, I was telling Justin we should make salmon this weekend. Good timing!

    5. I wanted to take French in high school but it wasn’t offered so I took Spanish instead and continued on with Spanish in college. Sadly today I remember very little of it. 🙁

      The salmon looks delicious!

    6. I took 6 years of French and had the WORST accent ever. I could have used your mad skillz 😉 Salmon sounds fab – pinning!

    7. You stubborn goat, you.

      I still need to finish my Rosetta Stone french…I’ll get around to it eventually, I swear. And you have to have a decent accent when you use that thing otherwise it won’t pick up that you’re saying the word correctly. The first few lessons I was ready to throw my laptop out the damn window.

    8. THIS FRENCH GIRL LOVES HER SALMON… ESPECIALLY ASIAN STYLE!!! The French and their snooty pretentious ways can SUCK IT! LOL!! Lets celebrate with salmon mon ami!

        1. Genevieve Germaine Dubois – that’s my name. If that doesn’t scream French, then I don’t live on Earth. LOL!!!!

    9. Ferme la bouche! Dumb teacher. I for one, could read and write French fairly well but my pronunciation was dreadful. Who would have got along better in France? You, of course. Speaking the language is so much more important than being able to correctly compose an essay. I highly doubt you would be barred entry to the Eiffel Tower if you failed to hand in an essay. If anyone wants to send me to Paris to test this theory I will happily comply.
      I took French in high school but the first year the school could not afford a french teacher so they had the Spanish teacher, Mr. Rollalazo, teach French 1. Needless to say, we all spoke French with a Spanish accent. 🙂 I do wish I had kept up with my studies following graduation but, alas, much of my former knowledge has gone by the wayside. C’est la vie!
      I have been craving salmon lately. In fact, I am trying to figure out how to telepathically get my mom to select salmon as our Christmas dinner. So, celebrate away!

    10. Aww poor high school Arman! Whatever though, Asia is better than France anyways (actually not really, France is like my all time favourite country but I’m trying to make you feel better lol). This salmon looks awesome!

    11. I can’t believe they turn students down from this!! I studied Spanish, and it was just start at the bottom and work your way up kind of thing. Sure, if I didn’t pass the first one I couldn’t move on, but they never restricted anyone from starting. What a snatch, I hope she spills chocolate croissants on her white clothes forever.

      1. That is a terrible thing to say, Brittany. Imagine if she was wearing those white clothes at a later stage and had chocolate crumbs left on that. She’d have an instant sweet treat.

        You disgust me.

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