Basic Seared Salmon topped with Mango Salsa
  • Easy
  • 20 Minutes
  • Serves 4

Nutrition Per Serving

  • Calories: 310 cal
  • Fat: 16g (2.4g Saturated Fat)
  • Carbohydrates: 0g
  • Fiber: 0g
  • Sugar: 0g
  • Protein: 39.2g

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  • Take this dish up a notch by topping it with a mango salsa. Click here for the recipe.


  • 4 each 5-7 ounce salmon fillets, pin bones removed
  • 1 tsp cooking oil
  • Salt and pepper to season


  1. Preheat oven to 350 degrees.
  2. Heat a large saute pan on your stovetop to medium-high.
  3. Season both sides of salmon fillets with salt and pepper.
  4. Add 1 tsp of oil to the pan.
  5. Place fillets "round" or "presentation side" down.
  6. Cook over medium-high heat for 3-4 minutes. They should become lightly browned.
  7. Turn salmon fillets over and cook 1 minute.
  8. Place pan in the oven and cook another 8 minutes, or until fillet is cooked to desired doneness. If you like your salmon cooked all the way through, cook until you see albumen (the white matter) forming on the sides.