Simple Pan-Seared Salmon

Contributed by

Seared to perfection, this quick dinner recipe will make you feel like you’re dining out tonight.

thrive 5 ingredients or less badge
5 Ingredients or Less
thrive 15 minutes or less badge
15 minutes or less
thrive for the whole family badge
For the whole family
diabetes friendly icon
Diabetes-friendly
immune boosting icon
Immune boosting
heart healthy icon
Heart-healthy
anti inflammatory icon
Anti-inflammatory
vegetarian icon
Vegetarian
vegan icon
Vegan
gluten free icon
Gluten-free
dairy free icon
Dairy-free
Simple Pan-Seared Salmon
Share
Simple Pan-Seared Salmon
WHAT YOU'LL NEED
  • 2 (4–5 ounce) salmon fillets
  • 2 tablespoons olive oil
  • Salt and pepper to taste
  • 1/2 lemon
instacart logo mark
Get Recipe Ingredients
DIRECTIONS:
  1. Pat the salmon dry with a paper towel on both sides.
  2. Heat a large skillet over medium heat, add the oil and swirl to cover the entire surface.
  3. When the oil is hot, add the salmon to the pan, flesh side down, and keep it there for about 3–5 minutes.
  4. Flip with a spatula and sear the skin side for 3–5 minutes.
  5. Check and make sure the inside does not look raw or too pink.
  6. Remove the pan from the heat and let the salmon rest in the pan for another 2 to 3 minutes. Sprinkle with salt and pepper and a squeeze of lemon juice. Serve warm.
thrive tip icon
THRIVE TIP

For a well-balanced, delicious dinner, serve this salmon on top of some veggies and whole grains.

Download the Thrive Global Cookbook now

Discover delicious, low-cost recipes, Microsteps for building healthy habits, and much more.

Download for free now
thrive cookbook feature graphicthrive cookbook feature graphic mobile

Explore our recipes

Easy-to-make dishes filled with healthy, affordable ingredients and global flavors.

4-Ingredient Muffins
Snacks
4-Ingredient Muffins
Edible Chocolate Chip Cookie Dough
Snacks
Edible Chocolate Chip Cookie Dough
Fudge-Pops
Snacks
Fudge-Pops
Raspberry Chocolate Chip Popsicles
Snacks
Raspberry Chocolate Chip Popsicles
Plátanos Asados
Snacks
Plátanos Asados
Maple-Oat Muffins
Snacks
Maple-Oat Muffins
Roasted Chickpeas
Snacks
Roasted Chickpeas
Cucumber Egg
Salad Bites
Snacks
Cucumber Egg
Salad Bites
Pumpkin Spice Latte
Drinks
Pumpkin Spice Latte
Blackberry Lime Spritzer
Drinks
Blackberry Lime Spritzer
Simple Green Juice
Drinks
Simple Green Juice
Energy-Boost Smoothie
Drinks
Energy-Boost Smoothie
Tropical Mango Smoothie
Drinks
Tropical Mango Smoothie
Cucumber Lime Agua Fresca
Drinks
Cucumber Lime Agua Fresca
Citrus Burst Water
Drinks
Citrus Burst Water
Lemon Ginger Tea
Drinks
Lemon Ginger Tea
Braised Collard Greens (Gomen / Hamli)
Appetizers & Side Dishes
Braised Collard Greens (Gomen / Hamli)
Edamame Hummus
Appetizers & Side Dishes
Edamame Hummus
Vegetable “Fried” Rice
Appetizers & Side Dishes
Vegetable “Fried” Rice
Guacamole
Appetizers & Side Dishes
Guacamole
Warm Lentils with Parsley & Crumbled Nuts
Appetizers & Side Dishes
Warm Lentils with Parsley & Crumbled Nuts
Cabbage Rice & Beans
Appetizers & Side Dishes
Cabbage Rice & Beans
Spicy Black Beans
Appetizers & Side Dishes
Spicy Black Beans
Garlic Mushrooms
Appetizers & Side Dishes
Garlic Mushrooms
Roasted Broccolini
Appetizers & Side Dishes
Roasted Broccolini
Baked Eggplant Fries
Appetizers & Side Dishes
Baked Eggplant Fries
Filipino Sautéed Mung Beans
Appetizers & Side Dishes
Filipino Sautéed Mung Beans
Simple Cauliflower Rice
Appetizers & Side Dishes
Simple Cauliflower Rice
Cinnamon Pecan Sweet Potatoes
Appetizers & Side Dishes
Cinnamon Pecan Sweet Potatoes
Fall Cauliflower Soup
Appetizers & Side Dishes
Fall Cauliflower Soup
Chicken Tinga
Lunch & Dinner
Chicken Tinga
Baked Garlicky Salmon Balls
Lunch & Dinner
Baked Garlicky Salmon Balls
Quick Veggie Burrito
Lunch & Dinner
Quick Veggie Burrito
Rigatoni with Caramelized Onions
Lunch & Dinner
Rigatoni with Caramelized Onions
Refried Beans with Fresh Herbs & Lime
Lunch & Dinner
Refried Beans with Fresh Herbs & Lime
Chicken with Goat Cheese
Lunch & Dinner
Chicken with Goat Cheese
Clean Soba Noodle Soup
Lunch & Dinner
Clean Soba Noodle Soup
Chicken Adobo
Lunch & Dinner
Chicken Adobo
Simple Baked Chicken
Lunch & Dinner
Simple Baked Chicken
Roasted Sweet Potato Bowl with Carrot-Ginger Vinaigrette
Lunch & Dinner
Roasted Sweet Potato Bowl with Carrot-Ginger Vinaigrette
Quick Burrito Bowl
Lunch & Dinner
Quick Burrito Bowl
Chicken Teriyaki
Lunch & Dinner
Chicken Teriyaki
Tofu Curry & Greens Salad
Lunch & Dinner
Tofu Curry & Greens Salad
Simple Pan-Seared Salmon
Lunch & Dinner
Simple Pan-Seared Salmon
Avocado Hummus Rainbow Wrap
Lunch & Dinner
Avocado Hummus Rainbow Wrap
Chickpea Salad Sandwich
Lunch & Dinner
Chickpea Salad Sandwich
Sneaky Strawberry Milkshake
Drinks
Sneaky Strawberry Milkshake
Easy Green Rice (Arroz Verde)
Appetizers & Side Dishes
Easy Green Rice (Arroz Verde)
Vietnamese Fresh Collard Wraps
Lunch & Dinner
Vietnamese Fresh Collard Wraps
Spaghetti Squash Marinara
Lunch & Dinner
Spaghetti Squash Marinara
Greek Salad
Appetizers & Side Dishes
Greek Salad
Mini Frittatas
Breakfast
Mini Frittatas
Warm Squash Breakfast
Breakfast
Warm Squash Breakfast
Earl Grey Oatmeal
Breakfast
Earl Grey Oatmeal
The Perfect Soft Boiled Egg
Breakfast
The Perfect Soft Boiled Egg
Mushroom Tortilla
Breakfast
Mushroom Tortilla
Spiced Quinoa Breakfast Porridge
Breakfast
Spiced Quinoa Breakfast Porridge
Eggs & Black Bean Breakfast
Breakfast
Eggs & Black Bean Breakfast
Brussels Sprouts Breakfast Hash
Breakfast
Brussels Sprouts Breakfast Hash
3-Ingredient Pancakes
Breakfast
3-Ingredient Pancakes
Strawberry Parfait
Breakfast
Strawberry Parfait
Loaded Veggie Scramble
Breakfast
Loaded Veggie Scramble
4-Ingredient Muffins
Snacks
4-Ingredient Muffins
Edible Chocolate Chip Cookie Dough
Snacks
Edible Chocolate Chip Cookie Dough
Fudge-Pops
Snacks
Fudge-Pops
Raspberry Chocolate Chip Popsicles
Snacks
Raspberry Chocolate Chip Popsicles
Plátanos Asados
Snacks
Plátanos Asados
Maple-Oat Muffins
Snacks
Maple-Oat Muffins
Roasted Chickpeas
Snacks
Roasted Chickpeas
Cucumber Egg
Salad Bites
Snacks
Cucumber Egg
Salad Bites
Pumpkin Spice Latte
Drinks
Pumpkin Spice Latte
Blackberry Lime Spritzer
Drinks
Blackberry Lime Spritzer
Simple Green Juice
Drinks
Simple Green Juice
Energy-Boost Smoothie
Drinks
Energy-Boost Smoothie
Tropical Mango Smoothie
Drinks
Tropical Mango Smoothie
Cucumber Lime Agua Fresca
Drinks
Cucumber Lime Agua Fresca
Citrus Burst Water
Drinks
Citrus Burst Water
Lemon Ginger Tea
Drinks
Lemon Ginger Tea
Braised Collard Greens (Gomen / Hamli)
Appetizers & Side Dishes
Braised Collard Greens (Gomen / Hamli)
Edamame Hummus
Appetizers & Side Dishes
Edamame Hummus
Vegetable “Fried” Rice
Appetizers & Side Dishes
Vegetable “Fried” Rice
Guacamole
Appetizers & Side Dishes
Guacamole
Warm Lentils with Parsley & Crumbled Nuts
Appetizers & Side Dishes
Warm Lentils with Parsley & Crumbled Nuts
Cabbage Rice & Beans
Appetizers & Side Dishes
Cabbage Rice & Beans
Spicy Black Beans
Appetizers & Side Dishes
Spicy Black Beans
Garlic Mushrooms
Appetizers & Side Dishes
Garlic Mushrooms
Roasted Broccolini
Appetizers & Side Dishes
Roasted Broccolini
Baked Eggplant Fries
Appetizers & Side Dishes
Baked Eggplant Fries
Filipino Sautéed Mung Beans
Appetizers & Side Dishes
Filipino Sautéed Mung Beans
Simple Cauliflower Rice
Appetizers & Side Dishes
Simple Cauliflower Rice
Cinnamon Pecan Sweet Potatoes
Appetizers & Side Dishes
Cinnamon Pecan Sweet Potatoes
Fall Cauliflower Soup
Appetizers & Side Dishes
Fall Cauliflower Soup
Chicken Tinga
Lunch & Dinner
Chicken Tinga
Baked Garlicky Salmon Balls
Lunch & Dinner
Baked Garlicky Salmon Balls
Quick Veggie Burrito
Lunch & Dinner
Quick Veggie Burrito
Rigatoni with Caramelized Onions
Lunch & Dinner
Rigatoni with Caramelized Onions
Refried Beans with Fresh Herbs & Lime
Lunch & Dinner
Refried Beans with Fresh Herbs & Lime
Chicken with Goat Cheese
Lunch & Dinner
Chicken with Goat Cheese
Clean Soba Noodle Soup
Lunch & Dinner
Clean Soba Noodle Soup
Chicken Adobo
Lunch & Dinner
Chicken Adobo
Simple Baked Chicken
Lunch & Dinner
Simple Baked Chicken
Roasted Sweet Potato Bowl with Carrot-Ginger Vinaigrette
Lunch & Dinner
Roasted Sweet Potato Bowl with Carrot-Ginger Vinaigrette
Quick Burrito Bowl
Lunch & Dinner
Quick Burrito Bowl
Chicken Teriyaki
Lunch & Dinner
Chicken Teriyaki
Tofu Curry & Greens Salad
Lunch & Dinner
Tofu Curry & Greens Salad
Simple Pan-Seared Salmon
Lunch & Dinner
Simple Pan-Seared Salmon
Avocado Hummus Rainbow Wrap
Lunch & Dinner
Avocado Hummus Rainbow Wrap
Chickpea Salad Sandwich
Lunch & Dinner
Chickpea Salad Sandwich
Sneaky Strawberry Milkshake
Drinks
Sneaky Strawberry Milkshake
Easy Green Rice (Arroz Verde)
Appetizers & Side Dishes
Easy Green Rice (Arroz Verde)
Vietnamese Fresh Collard Wraps
Lunch & Dinner
Vietnamese Fresh Collard Wraps
Spaghetti Squash Marinara
Lunch & Dinner
Spaghetti Squash Marinara
Greek Salad
Appetizers & Side Dishes
Greek Salad
Mini Frittatas
Breakfast
Mini Frittatas
Warm Squash Breakfast
Breakfast
Warm Squash Breakfast
Earl Grey Oatmeal
Breakfast
Earl Grey Oatmeal
The Perfect Soft Boiled Egg
Breakfast
The Perfect Soft Boiled Egg
Mushroom Tortilla
Breakfast
Mushroom Tortilla
Spiced Quinoa Breakfast Porridge
Breakfast
Spiced Quinoa Breakfast Porridge
Eggs & Black Bean Breakfast
Breakfast
Eggs & Black Bean Breakfast
Brussels Sprouts Breakfast Hash
Breakfast
Brussels Sprouts Breakfast Hash
3-Ingredient Pancakes
Breakfast
3-Ingredient Pancakes
Strawberry Parfait
Breakfast
Strawberry Parfait
Loaded Veggie Scramble
Breakfast
Loaded Veggie Scramble
4-Ingredient Muffins
Snacks
4-Ingredient Muffins
Edible Chocolate Chip Cookie Dough
Snacks
Edible Chocolate Chip Cookie Dough
Fudge-Pops
Snacks
Fudge-Pops
Raspberry Chocolate Chip Popsicles
Snacks
Raspberry Chocolate Chip Popsicles
Plátanos Asados
Snacks
Plátanos Asados
Maple-Oat Muffins
Snacks
Maple-Oat Muffins
Roasted Chickpeas
Snacks
Roasted Chickpeas
Cucumber Egg
Salad Bites
Snacks
Cucumber Egg
Salad Bites
Pumpkin Spice Latte
Drinks
Pumpkin Spice Latte
Blackberry Lime Spritzer
Drinks
Blackberry Lime Spritzer
Simple Green Juice
Drinks
Simple Green Juice
Energy-Boost Smoothie
Drinks
Energy-Boost Smoothie
Tropical Mango Smoothie
Drinks
Tropical Mango Smoothie
Cucumber Lime Agua Fresca
Drinks
Cucumber Lime Agua Fresca
Citrus Burst Water
Drinks
Citrus Burst Water
Lemon Ginger Tea
Drinks
Lemon Ginger Tea
Braised Collard Greens (Gomen / Hamli)
Appetizers & Side Dishes
Braised Collard Greens (Gomen / Hamli)
Edamame Hummus
Appetizers & Side Dishes
Edamame Hummus
Vegetable “Fried” Rice
Appetizers & Side Dishes
Vegetable “Fried” Rice
Guacamole
Appetizers & Side Dishes
Guacamole
Warm Lentils with Parsley & Crumbled Nuts
Appetizers & Side Dishes
Warm Lentils with Parsley & Crumbled Nuts
Cabbage Rice & Beans
Appetizers & Side Dishes
Cabbage Rice & Beans
Spicy Black Beans
Appetizers & Side Dishes
Spicy Black Beans
Garlic Mushrooms
Appetizers & Side Dishes
Garlic Mushrooms
Roasted Broccolini
Appetizers & Side Dishes
Roasted Broccolini
Baked Eggplant Fries
Appetizers & Side Dishes
Baked Eggplant Fries
Filipino Sautéed Mung Beans
Appetizers & Side Dishes
Filipino Sautéed Mung Beans
Simple Cauliflower Rice
Appetizers & Side Dishes
Simple Cauliflower Rice
Cinnamon Pecan Sweet Potatoes
Appetizers & Side Dishes
Cinnamon Pecan Sweet Potatoes
Fall Cauliflower Soup
Appetizers & Side Dishes
Fall Cauliflower Soup
Chicken Tinga
Lunch & Dinner
Chicken Tinga
Baked Garlicky Salmon Balls
Lunch & Dinner
Baked Garlicky Salmon Balls
Quick Veggie Burrito
Lunch & Dinner
Quick Veggie Burrito
Rigatoni with Caramelized Onions
Lunch & Dinner
Rigatoni with Caramelized Onions
Refried Beans with Fresh Herbs & Lime
Lunch & Dinner
Refried Beans with Fresh Herbs & Lime
Chicken with Goat Cheese
Lunch & Dinner
Chicken with Goat Cheese
Clean Soba Noodle Soup
Lunch & Dinner
Clean Soba Noodle Soup
Chicken Adobo
Lunch & Dinner
Chicken Adobo
Simple Baked Chicken
Lunch & Dinner
Simple Baked Chicken
Roasted Sweet Potato Bowl with Carrot-Ginger Vinaigrette
Lunch & Dinner
Roasted Sweet Potato Bowl with Carrot-Ginger Vinaigrette
Quick Burrito Bowl
Lunch & Dinner
Quick Burrito Bowl
Chicken Teriyaki
Lunch & Dinner
Chicken Teriyaki
Tofu Curry & Greens Salad
Lunch & Dinner
Tofu Curry & Greens Salad
Simple Pan-Seared Salmon
Lunch & Dinner
Simple Pan-Seared Salmon
Avocado Hummus Rainbow Wrap
Lunch & Dinner
Avocado Hummus Rainbow Wrap
Chickpea Salad Sandwich
Lunch & Dinner
Chickpea Salad Sandwich
Sneaky Strawberry Milkshake
Drinks
Sneaky Strawberry Milkshake
Easy Green Rice (Arroz Verde)
Appetizers & Side Dishes
Easy Green Rice (Arroz Verde)
Vietnamese Fresh Collard Wraps
Lunch & Dinner
Vietnamese Fresh Collard Wraps
Spaghetti Squash Marinara
Lunch & Dinner
Spaghetti Squash Marinara
Greek Salad
Appetizers & Side Dishes
Greek Salad
Mini Frittatas
Breakfast
Mini Frittatas
Warm Squash Breakfast
Breakfast
Warm Squash Breakfast
Earl Grey Oatmeal
Breakfast
Earl Grey Oatmeal
The Perfect Soft Boiled Egg
Breakfast
The Perfect Soft Boiled Egg
Mushroom Tortilla
Breakfast
Mushroom Tortilla
Spiced Quinoa Breakfast Porridge
Breakfast
Spiced Quinoa Breakfast Porridge
Eggs & Black Bean Breakfast
Breakfast
Eggs & Black Bean Breakfast
Brussels Sprouts Breakfast Hash
Breakfast
Brussels Sprouts Breakfast Hash
3-Ingredient Pancakes
Breakfast
3-Ingredient Pancakes
Strawberry Parfait
Breakfast
Strawberry Parfait
Loaded Veggie Scramble
Breakfast
Loaded Veggie Scramble

Learn more about Thrive Global

See how Thrive is improving health outcomes through behavior change.

Get Started
thrive cookbook CTA inline callout mobile graphicthrive cookbook CTA inline callout mobile graphic