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seared salmon on a plate with cherry tomatoes

Cast Iron Skillet Seared Salmon

Pan seared salmon with fresh tarragon and baby tomatoes.
Course Main Course
Cuisine American
Prep Time 10 minutes
Cook Time 7 minutes
Total Time 17 minutes
Servings 2 people
Calories 227kcal


  • 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


  • 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.


The salmon I used was about 2 inches wide and 1 1/2 inches tall. If you're salmon is thinner, it will cook faster. Try and buy center pieces and not from the tail end. You can usually tell it's ready by gently pressing the thickest part with a finger and it should feel slightly firm. It will cook fast and keep cooking even after you take it out of the oven. It's always better to take to out early and not overcook it.


Calories: 227kcal