Pan Seared Salmon (2-4 Servings)
INGREDIENTS Boneless salmon fillets, skin off or skin on
(up to 4 per batch) 2 Tbsp. avocado oil Salt and pepper to taste
INSTRUCTIONS 1. Preheat oven to 425°F. 2. If you have time, let the salmon come to room temperature, it will cook faster and more evenly (but straight from the refrigerator works too). Season with salt and pepper.
3. Place skillet over medium high heat for 3 – 4 minutes till drops of water sizzle and bead on the surface when you sprinkle them. When water dries, add avocado oil and swirl around the bottom of the pan to evenly coat. Oil will begin to smoke lightly after a moment or two. 4. Place salmon fillets gently into the skillet, up to 4 at a time (depending on the size of your skillet), making sure not to crowd the pan. The fillets should not touch. If using skin-on fillets, the skin side should be facing upward, with meat against the pan. Let sear for 2 – 3 minutes. 5. If using an oven safe pan transfer the whole skillet to the preheated oven (if not, transfer salmon to a baking sheet or casserole dish skin side down). Let the salmon continue roasting in the oven for another 6 – 10 minutes.
Note how long it cooks will depend on the thickness of the fillets and desired level of doneness. For a fillet that is 1-inch thick at its thickest point, it usually takes around 7-8 minutes in the oven for a fully cooked filet. Once cooked, you can cut into the thickest part of a fillet with a sharp knife to make sure it is done to your liking. NutritionNotes
76 Eat Well For Life
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