This easy Pan Seared Salmon recipe is a flavorful dinner that takes just 30 minutes to make! Topped with a dairy free creamy dijon sauce, you’ll be amazed by how delicious this quick dinner idea is.
Looking for more salmon recipes? Try this Garlic Butter Baked Salmon!
An Easy & Healthy Pan Seared Salmon Recipe
Our family is obsessed with Salmon. We have it for dinner at least once a week. It’s a great source of protein filled with “good fats” and Omega 3’s. And if you can get the perfect flaky fish every time it’s a game changer!
Normally, I like to bake salmon because it’s a fool proof way to ensure the perfect consist doneness. However, when you bake fish you just can’t get that same crunchy sear on the outside of the fish. Sure the fish is flaky, but for me there is just something about that sear.
When you Pan Sear Salmon, as soon as the salmon hits the hot pan the proteins seize up to the heat and create this “wall.” That wall later turns into a lightly browned seared wall of deliciousness. So instead of your fork cutting through soft flaky fish, it’s a wall of seasoned goodness then the flaky fish.
Are you drooling yet? Just wait till I get to the sauce. Because OMGeee!
Recipe Ingredients
- Salmon Filets
- Avocado Oil
- Dry Basil & Oregano
- Garlic Powder & Fresh Garlic
- White Cooking Wine
- Low Sodium Chicken Broth
- Full Fat Coconut Milk
- Dijon Mustard & Stone Ground Mustard
- Lemon Juice
- Fresh Thyme
How to Cook Pan Seared Salmon
- To a small bowl add dry basil, dry oregano, garlic powder and salt. Using a spoon stir to mix and season the flesh side of the salmon filets.
- Heat a large skillet to medium high heat and add avocado oil. Add salmon into the pan flesh side down first. Cook for 5 minutes and gently flip. Cook salmon on the skin side for 4 minutes.
- Remove the salmon from the pan and let rest.
How to Make a Creamy Dijon Sauce (Dairy Free)
In my opinion, if you’ve got a delicious protein you’re golden. But if you have an out of this world sauce, life is divine. This (dairy free) Creamy Dijon Sauce is just that, divine. Made with coconut milk, lemon juice, cooking wine, lots of garlic and mustard – it brightens up the fish perfectly but would also be great over pasta, vegetables, steak or chicken.
- To a small sauce pan, add chicken broth and white cooking wine. Bring to a simmer.
- Add in garlic cloves and saute for 30 minutes.
- Next add in coconut milk, dijon mustard, stone ground mustard and lemon juice. Whisk to combine everything and let simmer for 5 minutes.
- Then add fresh thyme and salt to taste, let simmer for 1 minute.
- Serve creamy mustard sauce over the salmon.
The acid and coconut milk in the dijon sauce cuts through the natural fattiness of salmon and really makes this dish shine. Honestly, I could straight up put this sauce on anything. In fact, the night that I made this my husband was working late so I invited friends over to the house to swim and eat and the kids were putting this sauce on their vegetables.
This Pan Seared Salmon is a quick healthy meal that takes 30 minutes to make but definitely is a show stopper. It looks fancy than it is, trust me!
Bon Appetit friends!
Serving Suggestions
- Grilled Asparagus with Lemon Zest
- Creamy Goat Cheese Asparagus Quinoa Salad
- Grilled Sweet Potato Salad
- Autumn Kale Salad
Pan Seared Salmon with Creamy Dijon Sauce
- Prep Time: 5 minutes
- Cook Time: 20 minutes
- Total Time: 25 minutes
- Yield: 6 1x
- Category: Seafood
- Method: Stove
- Cuisine: American
Description
This easy Pan Seared Salmon recipe is a flavorful dinner that takes just 30 minutes to make! Topped with a dairy free creamy dijon sauce, you’ll be amazed by how delicious this quick dinner idea is.
Ingredients
Pan Seared Salmon:
- (6) 4 oz. salmon filets
- 1 teaspoon dry basil
- 1/2 teaspoon dry oregano
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1 tablespoon avocado oil
Creamy Dijon Sauce:
- 2 garlic cloves, minced
- 2 tablespoons white cooking wine
- 1/4 cup low sodium chicken broth
- 1 cup full fat coconut milk (from a can)
- 2 1/2 tablespoons dijon mustard
- 1 tablespoon stone ground mustard
- 1 tablespoon lemon juice
- 1 tablespoon fresh thyme
- salt & pepper to taste
Instructions
- To a small bowl add dry basil, dry oregano, garlic powder and salt. Using a spoon stir to mix and season the flesh side of the salmon filets.
- Heat a large skillet to medium high heat and add avocado oil. Add salmon into the pan flesh side down first. Cook for 5 minutes and gently flip. Cook salmon on the skin side for 4 minutes.
- Remove the salmon from the pan and let rest.
- Immediately add in chicken broth and white cooking wine. Using a wooden spoon, scrap the bites off the bottom of the pan to deglaze.
- Add in garlic cloves and saute for 30 seconds.
- Next add in coconut milk, dijon mustard, stone ground mustard and lemon juice. Whisk to combine everything and let simmer for 5 minutes.
- Then add fresh thyme and salt to taste, let simmer for 1 minute.
- Serve creamy mustard sauce over the salmon.
Nutrition
- Serving Size: 1 salmon filet + sauce
- Calories: 341
- Sugar: 1 g
- Sodium: 231 mg
- Fat: 22 g
- Saturated Fat: 6 g
- Carbohydrates: 5 g
- Fiber: 1 g
- Protein: 27 g
- Cholesterol: 0 mg
Filed Under:
Want more Healthy Salmon Recipes?
The Best Creamy Pan Seared Tuscan Salmon
Easy Chili Lime Grilled Salmon with Mango Avocado Salsa
Pineapple Chipotle Salmon Tostadas
Honey Mustard Pecan Crusted Salmon
