Pan seared salmon fillet

Pan-seared Salmon fillet


Ingredients for two:

2 skinless salmon fillets (6-8 oz. each);
1 tablespoon coconut oil;
1 red bell pepper, sliced;
2 cloves garlic, chopped;
1 small onion, sliced;
1 pinch of fresh chopped dill;
the juice of 1/2 lemon;
sea salt and freshly ground
black pepper to taste.


1. Heat the coconut oil in a large non-stick cast-iron pan and add the 2 salmon fillets.

I like using coconut oil because, aside from being so healthy and tasty, it has a high smoke point.

2. Cook the salmon fillets like that for about 3 minutes over medium heat, and then add all the vegetables to surround them in the pan.

3. When the bottom of the salmon is nicely caramelized, turn the fillets and cook them the same way on the other side.

4. Stir the vegetables a little bit and season everything to taste.

5. The salmon fillets are ready when pressed with a wooden spoon gently, they don't feel bouncy.

6. At the end, squeeze the lemon juice in the pan and deglaze the pan.

Deglazing means making all the nice caramelized juices on the bottom of the pan break loose and stick to the pan seared salmon and the vegetables.

Also, it is very important that everything you add to the pan for searing is sufficiently dry.

If you try to sear food that has been just washed and not dried properly, you will end with a dish that tastes more like steamed rather than pan seared.

Chef George Krumov
About the author: George Krumov is a Red Seal certified chef with many years of culinary experience working around the world in Europe, the Middle East, the cruise line industry and North America. In the last two decades he has headed the kitchens of several restaurants in Canada, and ran his own restaurant.

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