Salmon in Cast Iron
Salmon in Cast Iron: get crispy skin and juicy flesh in 20 minutes with this easy one‑pan recipe, step‑by‑step tips, and flavor variations.
Ingredients
Salmon
- 2 skin‑on salmon fillets 6–8 oz each, about 1 inch thick
- 1 tablespoon olive or avocado oil
- 1 teaspoon kosher salt
- ½ teaspoon freshly ground black pepper
- ½ teaspoon smoked paprika adds color and mild heat
Flavor Finish
- 1 tablespoon unsalted butter
- 1 garlic clove lightly smashed
- 2 thin lemon slices
- Fresh parsley chopped (garnish)
Ingredient Note
- Wild‑caught salmon sockeye or king offers firmer texture and deeper flavor, but high‑quality farm‑raised fillets work too.
- If using frozen salmon thaw completely and pat very dry before seasoning to ensure a crispy sear.
Instructions
Step 1. Pre‑heat the Skillet
- Place a cast‑iron skillet on the stove over medium‑high heat.
- Let it warm for 4 minutes—the pan should be hot before the fish touches it.
Step 2. Prep and Season the Fillets
- Pat the salmon fillets dry with paper towels. Dry skin = crispy skin.
- Brush or rub both sides with the olive oil.
- Sprinkle the flesh and skin side evenly with salt, pepper, and smoked paprika.
- Press the seasoning in so it adheres.
Step 3. Sear the Salmon—Skin Side Down
- Add 1 teaspoon oil to the hot cast iron and swirl to coat.
- Carefully lay each fillet skin side down. It should sizzle right away.
- Do not move the salmon for 3–4 minutes. A crust will form and release naturally when ready.
- While it sears, tilt the pan slightly and spoon hot oil over the exposed flesh for extra flavor.
Step 4. Flip and Finish in the Oven
- Flip the salmon with a thin metal spatula—lift gently to keep the skin intact.
- Slide the skillet into a 400 °F pre‑heated oven.
- Roast 3–5 minutes, depending on thickness, until the center is opaque and flakes easily (internal temp 125–130 °F for medium).
Step 5. Butter Baste for Extra Flavor
- Return the skillet to the stove on medium heat.
- Add the butter, smashed garlic, and lemon slices.
- When the butter foams, tilt the pan and spoon the melted butter over the salmon for 30 seconds.
Step 6. Rest and Serve
- Transfer the salmon to a plate and let it rest 2 minutes. This keeps it moist.
- Spoon a little pan butter over the top.
- Garnish with fresh parsley and serve immediately.
Notes
Nutrition Information:
-
- Calories: 400 kcal
- Total Fat: 24g
- Saturated Fat: 6g
- Cholesterol: 95mg
- Sodium: 220mg
- Carbohydrates: 1g
- Fiber: 0g
- Sugars: 0g
- Protein: 42g