How To Make Perfect Seared Salmon Every Single Time - Men's Health Magazine Australia

How To Make Perfect Seared Salmon Every Single Time

Why grill this tasty fish and risk overcooking it when you can gently pan-sear it instead? Thirty grams of muscle-building protein. Ten grams of stomach-filling fibre. A whole lot of awesome.

Oh seared salmon, you poor, poor fish.

Lackluster restaurants sear all the succulence out of you. Overeager grillers leave you charred and dry from a too-hot flame. And most canning operations process you two shades short of cat food and then stuff you into a tin.

Five ounces of cooked wild salmon delivers a potent 36 grams of protein—not to mention being a strong source of heart-helping omega-3 fatty acids. But if you aren’t eating salmon that isn’t cooked the right way, what’s even the point?

Fortunately, David Varley, executive chef of Mother Tongue in Los Angeles, is here to save you from ever having to suffer through another crummy fillet.

And luckily, Varley’s foolproof method for cooking the best seared salmon is also the easiest. He skips the grill, the high heat of which risks overcooking the fish, and instead turns to gently pan-searing fillets to tender perfection. 

The Protein 30g

Just 140 grams of cooked wild salmon delivers a potent 36 grams of protein – not to mention being a strong source of heart-helping omega-3 fatty acids.

Buy it

Tasmanian salmon and King salmon (farmed and imported from New Zealand are particularly high in omega-3s. But bear this in mind: wild salmon brings more flavour than farmed.

Perfect Seared Salmon

This recipe makes four big bowls of ramen, meaning you can reheat leftovers for lunch or dinner all week. One super-important note on reheating: remove the eggs before microwaving or they’ll explode. Just add them back to the hot broth and they’ll warm up.

What You’ll Need


• 4 (170g) skin-on wild salmon fillets
• 1 Tbsp coconut oil 
• 2 limes, halved

*Consuming raw or undercooked meats, poultry, seafood, shellfish or eggs may increase your risk of foodborne illness.


1.Blot the salmon fillets dry with paper towels and season both sides of each fillet with salt and pepper.

2. In a large nonstick pan over medium high, heat the coconut oil until it shimmers. Place the salmon skin side down in the pan and sear until the skin is evenly brown and crispy, about 6 minutes. Using a spatula, carefully flip the fish and sear the other side, about 1 minute.

3.Plate the fish and squeeze half a lime over each fillet. 

Nutrition per serving: 1225 kilojoules,36g protein, 2g carbs (0g fibre), 15g fat


Stubborn lemons and limes are no match for the microwave. Just zap them for 15 seconds, slice, squeeze and watch the juice inside unleash.

The sides

The fibre 10g

The lentils alone will push you over the 10 grams of fibre you need to stay full. The carrots are an easy bonus.

Roasted Turmeric Carrots

Preheat your oven to 190°C. In a large roasting pan, toss 680g carrots (peeled and cut on the diagonal) with 2 Tbsp coconut oil, 1 tsp sea salt and ½ tsp ground turmeric. Roast the carrots in the oven till tender and evenly browned, about 30 minutes. Feeds 4

Nutrition per serving: 540 kilojoules,2g protein, 17g carbs (5g fibre), 7g fat

Curry Spiced Lentils

In a medium pot over medium heat, melt 2 Tbsp coconut oil. Add 1 medium onion (thinly sliced), 4 garlic cloves (thinly sliced), 2 Tbsp fresh ginger (finely chopped) and ¾ tsp Madras curry powder. Sauté till the onions soften, 4-5 minutes. Add 1 cup brown lentils, 1 cup tomatoes (chopped), and 5 cups chicken stock. Simmer, stirring occasionally, until the lentils are tender, 20-25 minutes. Season to taste with salt and pepper. Feeds 4

Nutrition per serving:  940 kilojoules, 15g protein, 26g carbs (10g fibre), 7g fat

Pair it with…

Seafood is an unbeatable gin and tonic food pairing candidate. Complement the floral and herbal notes in a classic gin and tonic with baked salmon or gravlax topped with cream cheese and cucumbers.

Hendrick’s NEPTUNIA Gin is the third limited edition release from Master Distiller Ms. Lesley Gracie’s Cabinet of Curiosities – with a focus on deeply refreshing coastal botanicals.


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