Sailboat Galley – Pan Fried Salmon

Pan-frying is one of the best ways to cook salmon fillets. It’s quick, and easy, and gives the fish that perfect crispy, crunchy skin. A simple pan-fried salmon is the secret to a flavorful and healthy weeknight dinner in 30 minutes or less. Season the salmon fillets with salt and pepper.

Salmon is oily, resulting in higher calorie content than that of other fish such as tilapia. One 3-ounce serving of pan-roasted salmon contains 121 calories, which is just over 40 calories per ounce. If you use olive oil, the calorie count jumps to about 180 calories per serving.

Pan Frying is considered healthier than deep-frying due to the smaller amounts of oil it uses. Additionally, it’s best to choose an oil that’s stable at high heat and will add healthier fats to your fish.

OceanWaveSail Galley - Pan Fried salmon

Prep Time

10 mins

Cook Time

5 mins

Total Time

15 mins


How to prepare it:

  • To prepare the pan-fried salmon, start with the marinade. Finely chop a tuft of parsley 1 and grate the lemon peel (then leave to one side). Place the lemon juice in a bowl 1 along with a quarter of a cup of the extravirgin oil 2. Add a crushed garlic clove 3.
  • Now add the parsley, the pepper corns 4 and the lemon peel 5. Stir into a stable emulsion 6.
  • Cut the salmon into 4 slices of equal size. Quickly wash it and dab with absorbent paper. Place the salmon in a bowl, add the marinade 8, cover with plastic wrap 9 and leave in the refrigerator to marinade for an hour.
  • Heat the remaining 0.11 cups of oil in a pan and add the salmon fillets, after draining the marinade 10. Leave to one side because you will need it later. Cook the salmon fillets on a medium-high flame for 3 minutes and turn them over half way through this time with a spatula so that they do not break up 11. Add white wine and simmer on a high flame 12.
  • When the alcohol evaporates, add the marinade left to one side 13. Cook until the sauce reduces, which should take around 3 minutes 14. Add salt to taste if necessary, then serve on plates, drizzled with the cooking sauce 15.

Once cooked, salmon fillet can be stored in the refrigerator for one day at most, in a food container.


It is best not to serve the salmon fillet overdone, it should be cooked rapidly. You can also make the marinade using a different citrus fruit, lime for example. Parsley can be replaced with fresh coriander or chives.

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