My Secret to a Perfectly Pan Seared Salmon

A perfectly pan-seared salmon starts with more than just a hot pan — it begins with choosing the right fish and knowing a few simple techniques that make all the difference. If you’ve ever struggled to get crisp skin or tender, flaky salmon at home, this guide will show you exactly how to do it. From selecting the best salmon to mastering pan temperature, here’s how to bring restaurant-quality results to your own kitchen.

A perfectly pan-seared salmon begins with a fresh, high quality salmon

The journey to an incredible pan-seared salmon starts long before it hits the hot pan. Your most crucial first step is choosing truly fresh, high-quality salmon. Even the best cooking technique can't improve lower quality salmon.

When shopping, I always look for fillets with vibrant, moist flesh — never dull or dry. A clean, ocean-fresh smell is key; anything fishy or sour is a red flag. The texture should be firm to the touch and spring back when pressed. If buying frozen, check that the packaging is vacuum-sealed and free from ice crystals or signs of freezer burn.

One common question is whether to choose wild or farmed salmon for pan searing. While both can be delicious, wild salmon—especially sockeye—is my personal favorite for this technique. Its firmer texture is perfect for pan searing, and its rich flavor shines through with just simple seasoning. Farmed salmon tends to have more fat, which can sometimes make the texture softer or leave excess oil in the pan.

If you're looking for excellent wild salmon to try, I highly recommend our Wild Sockeye Salmon. It's frozen at peak freshness and ideal for pan searing — you’ll taste the difference from the first bite.

Related: Wild Caught vs. Farm Raised Salmon: What’s the Difference?

Skin-on for crispiness

When it comes to achieving that coveted, restaurant-quality pan-seared salmon, the question of "skin on or skin off?" has a clear answer for me: always skin-on. The skin isn’t just for looks; it’s key to creating that crisp, golden crust.

As the salmon cooks, the skin releases its fat, turning into a crackly layer that gives each bite an irresistible texture. Beyond crispiness, the skin also protects the delicate flesh from direct heat, helping it stay moist and tender. Without the skin, the salmon is more likely to dry out.

For both great texture and a perfectly cooked interior, skin-on is the way to go.

Related: Can You Eat Salmon Skin?

The critical dry

The most important step for crispy salmon skin is removing excess moisture. Any water on the skin will steam instead of sear, keeping it from getting that crisp, golden finish.

My method is simple: pat the salmon thoroughly with paper towels until the skin feels completely dry. For even better results, let the salmon air-dry in the refrigerator for 15 to 30 minutes (or longer, if you have time). This extra step draws out any remaining surface moisture and sets the stage for a spectacular sear.

Related: How to Thaw Salmon (Different Methods & Tips)

Seasoning simply

For perfectly pan-seared salmon, I like to let the natural flavor shine. That means keeping the seasoning simple.

I use a generous, even coating of salt and freshly ground black pepper. The salt helps draw out moisture (which also boosts crispiness) and enhances flavor, while the pepper adds a subtle bite.

To season evenly, place your dried salmon fillets on a clean surface. Sprinkle salt and pepper from about 10 to 12 inches above the fish so it spreads evenly. Then, gently press the seasonings onto the flesh and skin to help them stick.

Choosing the right pan and oil

The right tools make all the difference when searing salmon. I always reach for a heavy-bottomed stainless steel skillet or a cast iron pan. These materials hold heat well and distribute it evenly, helping you build a consistent, deep crust.

Choosing the right oil is just as important. You need an oil that can handle high heat without burning. My go-to choices are avocado oil or algae cooking oil. I avoid extra virgin olive oil here — its lower smoke point causes it to burn before the salmon can sear properly.

You also want to use just the right amount of oil. Too much will deep-fry your salmon, not sear it. I typically use 1 to 2 tablespoons, just enough to coat the bottom of the pan.

If you’re cooking farmed salmon, keep in mind it tends to release more fat as it cooks. Wild salmon, like sockeye, holds its texture better and leaves you with a cleaner sear.

Achieving the perfect pan temperature

Getting your pan to the right temperature is key to that crisp, golden crust. If you rush this step, the salmon will stick and the sear won’t develop properly.
I always place my pan (cast iron or stainless steel) over medium-high to high heat and let it preheat for at least 3 to 5 minutes — sometimes longer. Don’t add oil right away.
Here’s how to tell when your pan is ready:

• For stainless steel: A drop of water should dance and evaporate quickly, or the pan should feel very hot to the touch (test carefully!).
• For cast iron: The pan should begin to lightly smoke.
• For either: When you add your oil, it should shimmer and a slight wisp of smoke may appear. If it smokes heavily, it’s too hot — remove it from the heat, let it cool slightly, then try again.

Taking the time to get this step right makes all the difference in preventing sticking and achieving a great sear.

Related: Cooking Salmon Temperature Guide

How to Pan Sear Salmon

Once your salmon is prepped and your pan is perfectly hot, it’s time to cook. Follow these steps for a crisp crust and tender interior:

1. Add your oil: Pour 1 to 2 tablespoons of your chosen high-heat oil (like avocado or grapeseed) into the preheated pan. Swirl it gently to coat the bottom.
2. Place skin-side down: Carefully place the dried, seasoned salmon fillets skin-side down in the hot pan. Leave space between the fillets so they sear evenly.
3. Press gently: Right after placing the salmon, gently press down on each fillet with a spatula for 10 to 15 seconds. This keeps the skin flat against the pan and helps it crisp evenly.
4. Sear undisturbed: Let the salmon sear, undisturbed, for 4 to 6 minutes. The exact time depends on the fillet’s thickness and your desired level of crispiness. You’ll see the flesh turn opaque about one-third to halfway up from the skin side.
5. Flip and finish: When the skin is golden and crisp (you can check with a spatula), carefully flip the salmon. Cook the flesh side for another 2 to 5 minutes, depending on thickness and how well done you like it. The fish should flake easily with a fork. For medium-rare, aim for an internal temperature of 145°F (63°C), or cook to your preference.
6. Remove from heat: Once done, transfer the salmon from the pan right away.

Summary

With the right salmon and a few simple techniques, it’s easy to achieve a perfectly pan-seared salmon at home. The keys are starting with truly fresh, high-quality salmon, getting the skin dry and crisp, and controlling your pan temperature for an even sear.

If you’re ready to try it yourself, I highly recommend our Wild Sockeye Salmon. Its firm texture and rich flavor make it ideal for pan searing — and once you taste the results, you’ll see why it’s my top pick.