Probably the best seared salmon you will ever taste, and the easiest to cook! Make this for a fast but healthy dinner and watch everyone ask for it again and again!

This must be one of the easiest recipes I’ve made in a long time, and that’s cool because seared salmon or any seafood should never be complicated. Another great way to cook salmon is on the grill, so easy and loaded with flavor. I added some cherry tomatoes and fresh tarragon to my cast iron skillet. Perfectly cooked salmon in only a few minutes.
Salmon is always my go to protein for any time of the week. My kids love it and its the kind of fish that will take on so many different seasonings and flavors. Some of my favorites are Cajun style salmon and lemon pepper. Salmon cooks quickly and benefits from being slightly undercooked, so don’t be too worried about over or undercooking your salmon. It has enough essential fatty oils in it that it remains juicy and moist!
what’s needed for this recipe?
- Salmon- You can find so many different varieties of salmon at the store nowadays. I prefer to look for fresh pieces although frozen salmon will also work. You’ll probably see mostly Atlantic salmon available which is farmed and lighter in color than non farmed salmon. Farmed salmon is cheaper and lacks flavor compared to other salmon such as sockeye, king and coho. At the end of the day, salmon is good for you but if you like to splurge, go ahead and buy some of the non farmed salmon and you’ll taste a big difference.
- Salt and black pepper
- Cherry Tomatoes- Once these ting tomatoes begin to blister in the pan they become sweet and delicious.
- Fresh Tarragon- This is a herb that isn’t used in a lot of cooking but it tastes and smells really good! It goes with almost any type of food except spicy dishes and can be easily found at the store.
- Butter- I like salted butter just for that extra flavor
How to cook perfect seared salmon
Salmon is a fish that only needs a little bit of seasoning and maybe a few other simple ingredients to make it stand out. The key part to proudly putting salmon on your dinner table is in the cooking. There’s many ways to cook salmon but I always prefer to cook it fast and with a high heat. A cast iron skillet is perfect for this as it retains the heat and is oven safe to a high heat. Heat the pan on the stovetop until very hot and ad your oil. Slowly place the salmon filet into the pan skin side facing up and sear for a few minutes. Turn the salmon over and then place the pan into a hot preheated oven to finish cooking. This process should take no longer than 10 minutes.
how will I know when my salmon is fully cooked?
You’ll know the salmon is ready by lightly pressing down on it with your finger. If it feels tight and not spongy, then it should be ready to serve. Let it rest for a few minutes just as you would a steak. This ensures that the juice and flavor stay inside the seared salmon.

Which oil should I use to cook my salmon?
I mentioned having the pan really hot so using the proper oil is important, otherwise, you’ll be jumping up and frantically waving a towel at your kitchen smoke detector. As an ambassador for Pompeian Oils and Vinegars, I was allowed to try the brand new Avocado Oil Non-Stick Cooking Spray.
With a smoke point of 500 degrees, it was perfect for searing my salmon. It’s 100% avocado oil and packed with monounsaturated fats, not to mention being super eco-friendly. It doesn’t use any propellants or CFC’s to produce the fine mist that covers your pan easily, and without the foam build up that you often get from other spray oils.I also loved using it to lightly spray the salmon before I seasoned it – I’d never have done this with any other spray oil. Remember, don’t be scared to crank up the heat, get that pan hot, and cook some of the juiciest salmon ever!
Another oil that can be used is canola or vegetable oil, these will work just fine if you don’t have the avocado oil.
You may also check dinner easy recipes for homemade bbq sauce.
recipe faq’s
Yes you can! I prefer it to be crispy in texture and its very good for you.
You could although I recommend saving any leftovers in the fridge an adding it to a salad the next day.
Yes, I like to keep it on because it helps keep the salmon from breaking and adds more of those healthy oils.
Yes, it’ll be dry and not as pleasant to eat. Salmon will still cook for a few minutes after you take it from the oven so be mindful of how long you cook it for.
I prefer center filet cuts and tend to stay away from the tail end which will cook faster than the rest of the salmon. Salmon steaks are also good, these are cut so that the steak has both sides of the filet joined by the backbone.


more great salmon recipes




Cast Iron Skillet Seared Salmon
Ingredients
- 2 fresh salmon filet’s- see notes
- Kosher salt
- cracked black pepper
- Pompeian Avocado oil Spray
- 1 cup small cherry tomatoes halved
- 2 tablespoons fresh chopped tarragon
- 1 tablespoon unsalted butter
Instructions
- Preheat the oven to 450 degrees F.
- Lightly spray the salmon with the avocado oil spray.
- Season with salt and black pepper.
- Heat an ovenproof pan, large enough to fit both pieces of salmon over a high heat for about 1 minute.
- Generously spray the pan with the avocado oil spray.
- Place the salmon into the pan, skin side up and sear for about 1 minute.
- Using a spatula, carefully turn the salmon over onto the skin side.
- Add the tomatoes around the fish and sprinkle with the chopped tarragon.
- Finally add the butter in two pieces to each side of the pan.
- Place the pan into the oven and roast for 7-8 minutes.
This looks so incredibly. We’ve been looking for a salmon recipe and this is exactly what we need to try! Great meeting you this weekend in Nashville!
Likewise Matt, such a lot of fun!
Hi, great low carb dish! How about adding it to the Food on Friday: Low Carb collection over at Carole’s Chatter? Cheers
Thanks Carole :)
YUM!
Don’t make it look so easy! Do you know how many dinner parties I used this method to look like a genius? People think I’m Thomas Keller. GREG
Greg, I’ve seen some of those dinner party recipes and you could be TK!!
I love how easy salmon can be to prepare! This looks so yummy.
Thanks Steph, it’s one of my fav fishes :)
I’ve never used avocado oil. I need to snag some if I ever see it in our markets. This salmon looks great, Stevie would love it.
So easy to cook and goes with any side, salmon is always a winner :)
Gorgeous dish! I need to be on the look out for this oil spray!
Thanks Anna, it’s super helpful and easy to work with!
This high temp oil has been missing from my arsenal for grilling. Normally I just go with a canola or peanut oil but I’ll try this one out as soon as I can find it. Great post.
I love the seared salmon and roasted tomato combo! We use to order something similar with halibut in a roasted tomato wine sauce at our favorite restaurant. I think it was called Acqua Pazza. Sooooo good!
Simple and easy Serena, i like that method :)
What a healthy dinner recipe! As a garlic lover I might add some :)
It must be the week for Salmon because I made it also. Looks delicious!
i love salmon Linda!
Hi there,
This recipe looks fantastic and I can’t wait to try it; however, I need to find a replacement for the butter as I cannot consume dairy. Can you help out with a substitution recommendation? I’d greatly appreciate it!
Hi there,
This recipe looks fantastic and I can’t wait to try it; however, I need to find a replacement for the butter as I cannot consume dairy. Can you help out with a substitution suggestion? I’d greatly appreciate it!
Hi Sydney, you could just omit the butter altogether, add a tablespoon of canola oil or use a butter substitute like Earth Balance if you can find it. Hope this helps :)
Love my cast iron and appreciate new ways to use it. Couldn’t I preheat the pan in the oven as it heats up or would it not be hot enough
Hey Kelly, you could definitely preheat the pan :)
Have a great old cast iron skillet so googled “seared salmon in a skillet.” Thankfully found this as I have an abundance of cherry tomatoes ripening…so, heated up the Weber, but used cocunut oil instead…have lots of tarrogon also….seared it per recipe, addedd remaining ingrediants…wow, so moist, tender and the tomatoes were awesome..have salmon once or twice per week…this was the best ever and too simple…just go from the side burener to the grill closed…awesome. Thanks
You’re very welcome and thanks for the feedback :)
I never use cast iron on my ceramic stovetop, but I do use a heavy duty aluminum and stainless pan. I heat up a half teaspoon of Wegmans basting oil with garlic and spices and a small pad of butter in the pan and sear as described here. My salmon comes out perfect – crunchy on top and bottom and buttery soft and moist in the middle – when my digital thermometer placed in the thickest part of the fish reads 130 degrees. Yum.
Hi! Quick question- are you able to substitute out the tomatoes + tarragon for another veggie and herb?? Would asparagus work in here you think? Any suggestions?? I have always baked salmon, so I cannot wait to sear it in my iron skillet. Thankfully Pinterest led me to this recipe!! Thanks!!!! – Liss.
Hi Melissa, sure you could use asparagus with rosemary or thyme. You could even try baby potatoes, spinach, diced squash or eggplant. It’s really just what you prefer and be sure to experiment :)
Thoroughly enjoyed this recipe! It is easy! End result is moist tasty salmon! My husband really enjoyed it and we’ll make it for friends in the future!
I just made this salmon and it was absolutely INCREDIBLE. This will now be on my “Impress Them” rotation of meals.
Thank you so very much for something so simple, clean, and DELICIOUS!
Hey Vanessa, so glad you liked it and thanks for letting me know!!
Hello – I am not sure if you are aware, but there is a catering company called Crave Catering in Reno, NV that has several images posted on their business page (which is their only page for looking into their work) which is how I came to find a caterer for my wedding…. The images of “his” food were what sold me. I just looked at his most recent food post and searched the ingredients as shown in the picture and it led me directly to your page. Your Picture. He is leading people to believe this, along with many of the others, is his work. I just wanted to make you aware. You can look it up on Facebook under Crave Catering Reno, NV.
Thanks Joy, I really appreciate you taking the time to notify me, I’ve left a message and will wait to see what happens. Thanks again!
New to cooking and new to your site. . . So do I heat the iron skillet on the stove, sear 1 side and finish cooking the salmon by transferring the skillet to the oven at 450?
You got it Bo!!
Thanks for all the great comments
This is exactly how I like to cook my salmon! Delicious!
I made salmon in your recipe using new frying oil a Chef friend gave me. Refined high oleic sunflower oil with 83% monounsaturated fat (that’s the one doctors say is the good fat, same one as in olive oil). The dish came out amazing. Thanks.
Did any one else hear about this oil, it’s called Sunvella Frypure? Try it? What do you think?
That recipe just spends 7 minutes to cook? So quick it is!! If i don’t have Avocado oil ,which is the most suitable vegetable oil can be use to replace it?
You could use canola or peanut oil :)
Everything looks delicious! What was in the quinoa side dish?
Made this tonight with wild caught coho. I only had fresh thyme, but it was a lovely substitute. The tomatoes were local, fresh, heirloom; really juicy and sweet. They made the dish. A great flavor with the salmon, simply salted and peppered. And GREAT cooked in the cast iron skillet. Thanks for the idea!
Coho is epic Marilee, thanks for the feedback!
this is my fav recipe of yours! Seafood wise. But when do I not like your recipes? Gah, EPIC!
Such a great dinner!
YUM! Love how simple and flavorful this looks!! Cannot wait to try it!!
I absolutely love the sound of this!
So healthy, love this kind of dinner! Intrigued by the tarragon – yum!
Such a perfect fresh and easy dish! Everything tastes better in cast iron!
This is EXACTLY what I love to eat- so delicious!
Great recipe. Made it with Fresh Kokanee Salmon we caught out of upper Twin Lakes in Bridgeport California. It was awesome. Nothing better than Lake to Table I’m 2 Hrs. Thank you very much, Jim Sears.
Thanks Jim, sounds amazing!
wow thank you it was delicious, love the cherry tomatoes ,I add some capers and lemon slices on top before putting in oven. my cut was a tail fillet it was 3/4 inches thick pretty even came out wonder full,thanks
This was my first time cooking salmon. It turned out perfect!! The instructions and video really helped. Thank you!!
Thanks, Demetrious, good to hear!!!
Great and simple, thank you!
What is the delicious side dish in the picture?
Hi Michelle, it’s just some herb quinoa
Amazing flavor. I was afraid the butter would smoke at such a high heat but it was all ok. I added a yogurt/dill/Dijon sauce on top. Love working with cast iron, it really can give you that restaurant quality food.
Love my cast iron skillet! Made your recipe but made baby potatoes instead of the tomatoes. Delicious! I parboiled the potatoes first then added them to the skillet and put in a hot oven to finish them off with the salmon, a bit of butter, some garlic and a couple of sprinkles of hot chilli oil. Fantastic!
Good!
Part of our regular rotation! Such an easy, delicious meal to throw together when you want something low maintenance but still healthy.
Looks great! Love the idea of adding cherry tomatoes.
Hi Gerry! I really love this food, its my favourite, I will definitely try out your way to cook seared salmon. Thanks for sharing this easy recipe guide!
Such a mouth-watering and quick recipe! Thanks for sharing this one. But using ghee instead of avocado oil can be a safer choice. Grilling requires high temperature and ghee offers 485 degrees Fahrenheit smoke point. I would prefer using cow ghee for enhanced flavor and texture.