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Crispy Salmon Skillet, High Protein & Simple
This salmon recipe is the answer to the crispy skin you’ve always wanted. I messed it up for years — soggy skin, stuck to the pan, overcooked centers. But once I figured out the right technique, it’s been foolproof ever since. The secret? A completely dry fillet and a hot, oiled cast iron pan or skillet. That’s it. This is now one of my go-to healthy dinners for the family, it’s packed with protein, easy to make, and incredibly satisfying.
We serve this salmon all kinds of ways: fancy plated dinners, casual rice bowls, or tossed into a fresh, protein-packed salad. It’s versatile and always delicious.
What Makes It Nutritious?
- 34 grams of protein per fillet
- Rich in omega-3s for heart and brain health
- Salmon skin is packed with healthy fats, collagen, and essential nutrients like B vitamins and selenium
Prep Time
5 minutes
Cook Time
15 minutes
Serves
5
Ingredients
Required Ingredients:
- 1.5 lbs salmon fillets (skin-on, about 4–5 fillets)
- 2 tablespoons coconut oil
- Kosher salt
- Fresh black pepper
Optional to Elevate Flavor:
- Fresh or dried dill
- Lemon wedges
Steps
- Prep the Salmon:
- Pat salmon fillets dry on all sides with paper towels — this is key for crispy skin. Season with kosher salt, pepper, and dill (if using).
- Heat the Skillet:
- Place a cast iron skillet over medium-high heat. Add coconut oil and let it fully melt and heat until shimmering.
- Sear Skin Side Down:
- Place the salmon skin-side down into the skillet. Press gently for 10–15 seconds with a spatula so the skin sears flat.
- Cook Without Moving:
- Let cook skin-side down for 6–7 minutes, depending on thickness, until most of the flesh turns opaque.
- Flip and Finish:
- Flip the salmon and cook the top for just 1–2 minutes for medium rare.
- Optional Oven Finish:
- If you prefer medium or medium-well, transfer the skillet to a 400°F oven for 5 minutes to finish cooking through.
Nutritional Information (Per Fillet, 5 servings from 1.5 lbs)
| Nutrient | Amount |
|---|---|
| Calories | 370 kcal |
| Protein | 34 g |
| Fat | 24 g |
| Carbs | 0 g |
| Omega-3s | 1.8 g |
| Vitamin D | ~100% DV |
| Selenium | ~70% DV |
| B12 | ~120% DV |
