Salmon fillets 101
Salmon fillets 101 is a easy American recipe that serves 2. 350 calories per serving. Recipe by Adam Ragusea on YouTube.
Prep: 9 min | Cook: 9 min | Total: 28 min
Cost: $9.02 total, $4.51 per serving
Ingredients
- 2 fillets Wild Salmon Fillet (about 6 oz each, skin on, pin bones removed)
- 1 tablespoon Olive Oil (extra virgin, for pan)
- 0.5 teaspoon Kosher Salt (adjust to taste)
- 0.25 teaspoon Black Pepper (freshly ground)
- 0.25 teaspoon Garlic Powder (adds subtle garlic flavor)
- 1 tablespoon Unsalted Butter (cut into cubes for basting)
- 1 tablespoon Lemon Juice (freshly squeezed)
- 1 cup Broccoli Florets (steamed, optional side)
Instructions
Thaw and Dry
If the salmon is frozen, place it in the refrigerator overnight or submerge sealed in cold water for 20‑30 minutes, then pat dry with paper towels.
Time: PT5M
Remove Pin Bones
Feel the flesh side for any remaining pin bones and pull them out with tweezers or clean fingers.
Time: PT2M
Season Fillets
Season both sides of each fillet with kosher salt, black pepper, and garlic powder.
Time: PT2M
Heat the Skillet
Place the skillet over medium heat, add olive oil, and wait until it shimmers but does not smoke.
Time: PT2M
Temperature: medium heat
Sear Flesh Side
Lay the fillets flesh‑side down. Cook without moving until the edges turn opaque about halfway up the side and a golden crust forms, roughly 3‑4 minutes.
Time: PT4M
Temperature: medium heat
Flip and Baste
Gently flip the fillets, add butter and lemon juice to the pan, and spoon the melted butter over the fish for 1‑2 minutes.
Time: PT2M
Temperature: medium heat
Rest
Transfer the salmon to a plate and let rest for 2 minutes before serving.
Time: PT2M
Prepare Side
While the salmon rests, steam the broccoli florets until bright green and just tender, about 4‑5 minutes.
Time: PT5M
Nutrition Facts
- Calories
- 350
- Protein
- 34 g
- Carbohydrates
- 2 g
- Fat
- 22 g
- Fiber
- 0 g
Dietary info: Pescatarian, Gluten‑Free, Keto‑Friendly
Allergens: Fish, Dairy
Ingredient Substitutions
- Instead of Wild Salmon Fillet: Farmed salmon fillet
- Instead of Olive Oil: Canola oil, vegetable oil
- Instead of Kosher Salt: Sea salt
- Instead of Black Pepper: White pepper
- Instead of Garlic Powder: Fresh minced garlic (use less)
- Instead of Unsalted Butter: Ghee, Margarine
- Instead of Lemon Juice: Lime juice
- Instead of Broccoli Florets: Asparagus, Green beans
Equipment Needed
- Stainless Steel Skillet
- Tongs
- Small Spoon
- Measuring Spoons
- Plate for Resting
Critical Steps — Do Not Skip
- Removing pin bones before cooking
- Ensuring the pan is hot enough for a crust but not smoking
- Flipping only after the crust releases easily
- Basting with butter and lemon for flavor and moisture
Chef Tips from the Video
- Use a 'car'‑shaped fillet for a mix of textures – thin belly for rare, thicker belly for well‑done.
- A squeeze of fresh lemon right before serving brightens the buttery flavor.
- If you prefer a crisp skin, start the fillet skin‑side down and finish with a quick broil.
Troubleshooting
Salmon sticks to the pan and tears when flipped.
Make sure the pan is hot enough for a crust and give the fish a full 3‑4 minutes before attempting to flip. Use a nonstick skillet if you continue to have sticking issues.
The fish is overcooked and dry.
Reduce the cooking time; aim for a medium‑rare center where the side still looks slightly translucent. Basting with butter helps retain moisture.
Pin bones remain after cooking.
Check the flesh side carefully before cooking and pull any visible bones with tweezers. A quick post‑cook check can also catch any missed bones.
Storage
Refrigerator: Store cooked salmon in an airtight container for up to 2 days.
Freezer: Raw fillets freeze well for up to 2 months; re‑freeze cooked salmon only if wrapped tightly.
Room temperature: Do not leave salmon at room temperature for more than 2 hours.
Make-Ahead Tips
- Season the fillets up to 30 minutes ahead and keep refrigerated.
- Cooked salmon can be reheated gently in a low oven (275 °F) for 10 minutes.
Frequently Asked Questions
What is the cultural significance and history of wild salmon in Alaskan cuisine?
Wild salmon has been a staple for Indigenous peoples of Alaska for millennia, providing essential protein and omega‑3 fats. Commercially, Alaskan Bristol Bay sockeye salmon is celebrated for its sustainable harvest practices and bright, rich flavor.
What are the traditional regional variations of salmon dishes in Pacific Northwest cuisine?
In the Pacific Northwest, salmon is traditionally smoked, grilled over cedar planks, or poached in broth. Modern home cooks also pan‑sear it with butter and herbs, as demonstrated in this recipe.
How is wild salmon traditionally served in Alaska?
Wild Alaskan salmon is often served simply grilled or baked, accompanied by seasonal vegetables like potatoes or wild greens, allowing the fish’s natural flavor to shine.
What occasions or celebrations is wild salmon commonly associated with in Alaskan culture?
Salmon runs mark important seasonal festivals for Indigenous communities, and the fish is featured at family gatherings, holiday feasts, and community potlucks throughout the year.
What makes pan‑seared wild salmon special compared to farmed salmon in American cooking?
Wild salmon has a higher omega‑3 to omega‑6 ratio and a deeper, more vibrant flavor due to its natural diet of crustaceans, while farmed salmon is fattier and milder. The pan‑sear method highlights the firm texture and bright color of wild salmon.
What are the most common mistakes to avoid when making pan‑seared salmon from the YouTube channel Adam Ragusea?
Common errors include cooking over too high heat, which burns the crust; flipping too early before the crust sets; and neglecting to remove pin bones, which can ruin the eating experience.
Why does this Adam Ragusea salmon recipe use medium heat instead of high heat for searing?
Medium heat allows the flesh side to develop a golden crust without scorching the oil, and it gives the interior time to reach a perfect medium‑rare doneness while keeping the fish moist.
Can I make this pan‑seared salmon ahead of time and how should I store it?
Yes, you can season the fillets up to 30 minutes ahead and keep them refrigerated. Cooked salmon can be stored in an airtight container in the refrigerator for up to two days and reheated gently.
What texture and appearance should I look for when the salmon is perfectly medium‑rare?
The side of the fillet should be opaque about two‑thirds of the way up, while the center remains a translucent pink that barely jiggles when the pan is shaken.
What does the YouTube channel Adam Ragusea specialize in?
The YouTube channel Adam Ragusea specializes in approachable, science‑backed cooking tutorials that blend culinary fundamentals with humor, focusing on everyday home‑cooking techniques.
How does the YouTube channel Adam Ragusea's approach to cooking salmon differ from other cooking channels?
Adam Ragusea emphasizes the forgiving nature of salmon, explains the science behind fat content and cooking windows, and demonstrates multiple pan options (stainless steel, cast iron, nonstick) so viewers can choose what works best for their kitchen.
Last updated: September 6, 2026
