Pan-Seared Salmon Fillet with Crispy Skin

Pan-Seared Salmon Fillet with Crispy Skin recipe videos

Pan-Seared Salmon Fillet with Crispy Skin is a popular and elegant main dish featuring a fresh salmon fillet, cooked skin-side down in a hot skillet until the skin is golden and crisp while the flesh remains tender and moist. The typical ingredients include salmon fillets, salt, pepper, and a cooking oil with a high smoke point like avocado or canola oil, often finished with a squeeze of lemon or fresh herbs. While the technique is universal, the dish is a staple in modern Western cuisine, particularly in American and European home cooking and restaurants.

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🍽️ Nutrition at a glance

This dish is a high-protein, moderate-fat meal that is very low in carbohydrates. It is an excellent source of omega-3 fatty acids (EPA and DHA), vitamin D, selenium, and B vitamins. A typical 6-ounce (170g) serving with skin contains approximately 350-400 calories.

Nutrition breakdown

Calories	367 kcal
Protein	34 g
Carbs	0 g
Fat	24 g
Fiber	0 g
Sugar	0 g
Sodium	75 mg
Vitamin D	14.2 mcg
Vitamin B12	4.9 mcg
Niacin (B3)	10.5 mg
Phosphorus	350 mg
Selenium	38 mcg
Omega-3 (EPA+DHA)	2.2 g
Potassium	490 mg
Magnesium	37 mg

Per 1 fillet (150 g) · estimated, varies by recipe

💡 What's interesting

The culinary goal is to achieve a textural contrast between the shatteringly crisp skin and the flaky, buttery flesh, which requires a dry skin surface and precise heat control. Nutritionally, the skin is rich in collagen and healthy fats, making it a nutritious part of the fish when prepared this way.