Pan Seared Salmon with Fruit Salsa

This recipe is light and fresh with a nice little kick from a hint of jalapeno hidden in the fruit salsa. Pan Seared Salmon with Fruit Salsa is marinated in a lemon-lime garlic sauce, pan-seared perfectly, and rests on a colorful bed of fresh fruit.

Pan Seared Salmon on a bed of fruit salsa on a charcoal color plate and a cast iron skillet next to it.

How to Marinade the Salmon

This salmon swims in a lemon-lime garlic marinade for about 30 minutes before it dives into a sizzling hot cast iron pan. Marinating can infuse the salmon with wonderful flavors while keeping the innate natural taste of the fish. It is important to not marinate fish in an acidic solution for more than 30 minutes as it tends to break down the texture of the fish.

Raw salmon fillets marinating in a glass pan with lime halves and a colorful napkin beside it.

How to Prepare the Fruit Salsa - the Perfect Compliment to Pan Seared Salmon

Who doesn't love sweet and tart with a little bit of heat combined into one mouthful of deliciousness? This fruit salsa delivers on every count. The coordinating of luscious fruits, jalapeno, red onion with a squeeze of lemon juice is the perfect combination for the savory side of this dish.  Cilantro brings freshness to the salsa which is one of my favorite ingredients here. I never skimp on the cilantro.

A bowl of fruit salsa with chopped fruit scattered around it.

Variations for the Salsa

I would encourage you to play around with this recipe. You could use mango, watermelon, kiwi, or any other fruit you have a fancy for. I love the jalapeno in the recipe because it gives it a nice little kick. You can go hotter or warmer, according to your preference. Fruit salsa is a great summertime addition to your grilled chicken or pork dishes as well.

A bowl of fruit salsa with chopped fruit scattered around it.

How to Cook the Pan Seared Salmon:

Prep the Salmon before Cooking

Pull the salmon from the refrigerator and let set out for 15 minutes bringing them to room temperature. If the salmon is cold it will constrict and cause the fish to cook unevenly.

Dry the salmon with paper towels. The flesh of salmon can be quite delicate. Therefore set the skin side down on the paper towels and gently dap the top of the salmon. Drying the salmon will ensure a few things: 1)there is no spattering of grease because the moisture has been removed, 2)the skin does not stick to the pan, and 3)the skin will have a nice crispy texture.

Raw salmon fillets cooking in a cast iron griddle skillet.

Start with a Really Hot Pan

Make sure your pan is hot when you first add the salmon, I mean really hot (medium-high to high). This will prevent the skin from sticking to the pan when you turn the fish over. I use grapeseed oil (or you can use avocado oil) because it has a very high smoking point and is great for frying food without overpowering the flavor of the fish itself. You'll know it is hot enough when you add a few drops of water, it sizzles and immediately evaporates. Once you add the salmon though reduce the heat to medium for a more evenly cooked fish.

Skin Down First with Pan Seared Salmon

Start with the skin side down when you place the salmon in the skillet. The salmon wants to shrink every time it hits that hot pan. You can avoid this by using a flexible metal fish spatula and gently press down for about 10 seconds on each fillet. And as an added benefit, the skin will be crispy all over.

Be Careful to not Overcook the Salmon

The internal temperature should be between 120° - 125° F for medium-rare or between 125 - 130° F for medium. You're looking for a tender, juicy, somewhat flaky fillet and anything beyond that temperature will be overcooked and dry. Your cooking time will differ according to the thickness of your fish.

Pan Seared Sockeye Salmon with Fruit Salsa - Plated cooked sockeye salmon on a bed of fresh fruit salsa

This Pan Seared Salmon with Fruit Salsa is such a wonderful summertime dish that is super quick and easy. You can have it in and out of the pan in less than ten minutes. Not only is it healthy, it's deliciously light and fresh. Try it. I think you'll love the recipe.

If you love seafood, you must try these recipes:

Pan Seared Salmon in Creamy Mustard Sauce

Shrimp Scampi with Spinach and Tomatoes

Pan Seared Salmon in a Blood Orange Sauce

Smoked Salmon appetizers

Asian Seared Tuna Salad

Please let me know if you try any of these recipes by leaving a comment at the bottom of the posts.

Print

Pan Seared Salmon with Fruit Salsa

This "Spring-into-Summer" recipe is light and fresh with a nice little kick from a hint of jalapeno hidden in the fruit salsa. Pan Seared Sockeye Salmon with Fruit Salsa is marinated in a lemon-lime garlic sauce, pan seared perfectly and rests on a colorful bed of fresh fruit. A simple summertime dish for your next dinner party menu.

  • Author: Kristy Murray
  • Prep Time: 15 minutes (not including marinading)
  • Cook Time: 6 minutes
  • Total Time: 26 minutes
  • Yield: 4 servings 1x
  • Category: Seafood
  • Method: Pan Frying
  • Cuisine: American

Ingredients

Scale

Marinade and Salmon

  • 3 large Lemons, juiced
  • 2 medium Limes, juiced
  • ⅛ cup Raw Honey
  • 3 large Cloves Garlic, minced
  • Pinch of Salt
  • 1 tablespoon Grapeseed Oil
  • 4 - 6 oz Sockeye Salmon Center-Cut Fillets (wild caught), skin on
  • Salt and Pepper to taste
  • Zest of 1 large Lemon

Fruit Salsa

  • ¾ cup chopped Fresh Pineapple
  • ¾ cup chopped Fresh Strawberries
  • ¾ cup chopped Cantaloupe
  • 1 small Jalapeno Chili, seeded and minced
  • ¼ cup Red Onion, finely chopped
  • 2 T Cilantro, chopped
  • 2 T Lemon Juice

Instructions

  • Place salmon in a glass dish. Combine lemon juice, lime juice, honey, garlic, and salt together and pour over the fish. Cover with plastic wrap and refrigerate for 15 minutes. Remove the glass dish from the refrigerator and let sit for 15 minutes at room temperature.
  • While the salmon is marinating, combine the chopped fruit, jalapeno, red onion, cilantro and lemon juice, refrigerate. Make sure and keep the salsa away from the salmon until it is fully cooked.
  • Remove the salmon from the marinade and pat dry with paper towels. Salt and Pepper the fleshy side of the fillets. Using a citrus zester, add the zest of one lemon to the salmon.
  • Heat a cast iron skillet on medium-high to high heat until pan is hot. Add the grapeseed oil and heat to almost smoking. Add a few drops of water, if it sizzles and evaporates immediately you are ready for the fish. Add the salmon, skin side down and reduce the heat to medium. Using a flexible metal fish spatula, gently press down for 10 seconds on each fillet.
  • Do not move the salmon once it is in the pan and let cook for 4 minutes. Carefully turn the salmon over and cook for another 2 minutes. Times may vary according to how thick the fillets are. The internal temperature with an instant-read thermometer should be between 120° and 125° F for medium rare and 125° and 130° F for medium.
  •  Remove from the pan and let rest under a tent of foil for 10 minutes.
  • Serve with fruit salsa.

Notes

  • Pull the salmon from the refrigerator and let set out for 15-20 minutes bringing them to room temperature. If the salmon is cold it will constrict and cause the fish to cook unevenly.
  • Dry the salmon with paper towels. The flesh of salmon can be quite delicate. Therefore I set the skin side down on the paper towels and gently dap the top of the salmon.
  • Make sure your pan is hot, I mean really hot (medium-high to high). This will prevent the skin from sticking to the pan when you turn the fish over. You will know it is hot enough when you add a few drops of water and it sizzles and immediately evaporates.
  • Once you add the salmon though reduce the heat to medium for a more evenly cooked fish.
  • Start with the skin side down when you place the salmon in the hot cast iron skillet.
  • The salmon wants to shrink every time it hits that hot pan. You can avoid this by using a flexible metal fish spatula and gently press down for 10 seconds on each piece of fish.
  • One mistake you will be tempted to make is to cook the salmon too long. The internal temperature should be between 120° - 125° F for medium-rare 125° - 130° F for medium which makes for a tender, juicy, somewhat flaky fillet.
  • Your cooking time will differ according to the thickness of your fish.

Nutrition

  • Serving Size: 1 5-oz Salmon Fillet with side of Fruit Salsa
  • Calories: 581
  • Sugar: 31 g
  • Sodium: 81 g
  • Fat: 24 g
  • Saturated Fat: 0 g
  • Unsaturated Fat: 2 g
  • Trans Fat: 0 g
  • Carbohydrates: 42 g
  • Fiber: 3 g
  • Protein: 49 g
  • Cholesterol: 40 g

Keywords: pan seared salmon, sockeye salmon recipe, cooking salmon in a pan

Did you make this recipe?

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About Kristy Murray

This blog was born from a conviction that food isn’t just about eating, but about inspiring and cultivating relationships. I hope it encourages you to slow down and live life to the fullest with family and friends around your table.

Reader Interactions

Comments

  1. Judy says

    Looks fantastic!!! Can't wait to attempt making it!!

    • Kristy Murray says

      Judy, thanks so much for the comment! You've got to let me know what you think if you make the salmon.

  2. Eric says

    This is such a great spring recipe. We made this the other day and marinating the salmon turned out so nice. I love the jalapeno peppers mixed in with the fruit. Such a great fresh dish. Thanks for sharing.

    • Kristy Murray says

      Thank so much Eric. I'm so happy that you tried the salmon and really liked it. It is one of my favorite summertime recipes.

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🍑✨ Elevate your evening with our Basil and Fresh Peach Bourbon Cocktail! 🥃🌿 This tempting libation strikes a harmonious balance between refreshment and sheer indulgence. It all begins with the muddled essence of fresh peaches and aromatic basil, culminating in a robust pour of bourbon. Cheers to savoring each sip, no matter the season! 🌼🍹 ...

Indulging in the irresistible allure of these freshly baked, golden-brown dill bread loaves! 🍞🌿 Hot out of the oven, generously slathered with butter, and kissed with a sprinkle of coarse sea salt. The house is a fragrant haven of dill seed and minced onions. Resistance is futile. 😋✨

Indulging in the irresistible allure of these freshly baked, golden-brown dill bread loaves! 🍞🌿 Hot out of the oven, generously slathered with butter, and kissed with a sprinkle of coarse sea salt. The house is a fragrant haven of dill seed and minced onions. Resistance is futile. 😋✨ ...

🍌Let the alluring scent of fresh bananas fill your kitchen with our Banana Walnut Bread! 🏡👵 This warm, buttery slice will transport you straight to grandma's cozy breakfast nook. 🥖💕 Our easy recipe promises a super moist, wonderfully dense, and utterly satisfying treat. 😋👌

🍌Let the alluring scent of fresh bananas fill your kitchen with our Banana Walnut Bread! 🏡👵 This warm, buttery slice will transport you straight to grandma`s cozy breakfast nook. 🥖💕 Our easy recipe promises a super moist, wonderfully dense, and utterly satisfying treat. 😋👌 ...

🍂✨ Indulging in Fall's Finest! Our Apple Galette Recipe is a masterpiece of flavors and textures. Starting with a flaky, buttery puff pastry that cradles thinly sliced apples nestled in a sweet almond embrace. ✨ Cinnamon, amaretto, and caramel dance together to create a breathtaking symphony of flavors. For the grand finale, add scoops of velvety vanilla ice cream and a drizzle of caramel sauce. Your table deserves this showstopper! 😍🍏🥧

🍂✨ Indulging in Fall`s Finest! Our Apple Galette Recipe is a masterpiece of flavors and textures. Starting with a flaky, buttery puff pastry that cradles thinly sliced apples nestled in a sweet almond embrace. ✨ Cinnamon, amaretto, and caramel dance together to create a breathtaking symphony of flavors. For the grand finale, add scoops of velvety vanilla ice cream and a drizzle of caramel sauce. Your table deserves this showstopper! 😍🍏🥧 ...

🍗 Craving a taste explosion? Dive into these succulent chicken bites! They're bathed in a flavorful buttermilk brine, then coated in golden, crispy panko breadcrumbs. 😋 These bite-sized nuggets are so tender, you won't stop at just one! Get ready for a flavor-packed adventure with our Crispy Baked Parmesan Chicken Bites! 💥

🍗 Craving a taste explosion? Dive into these succulent chicken bites! They`re bathed in a flavorful buttermilk brine, then coated in golden, crispy panko breadcrumbs. 😋 These bite-sized nuggets are so tender, you won`t stop at just one! Get ready for a flavor-packed adventure with our Crispy Baked Parmesan Chicken Bites! 💥 ...

🌶️ Spice up your life with a sizzling twist! 🔥 Indulge in the tantalizing flavors of our Grilled Beef Satay, paired with a sassy Spicy Peanut Dipping Sauce. 🥜🍖 Brace yourself for a double punch of heat, as both the marinade and the sauce bring the fire. 🌟 But fear not, our creamy peanut sauce adds a cool, soothing vibe to every bite. 😌 If you prefer things a bit milder, simply dial down the hot chili sauce and crushed red peppers. 🌶️❌ Your taste buds, your rules! 💃

🌶️ Spice up your life with a sizzling twist! 🔥 Indulge in the tantalizing flavors of our Grilled Beef Satay, paired with a sassy Spicy Peanut Dipping Sauce. 🥜🍖 Brace yourself for a double punch of heat, as both the marinade and the sauce bring the fire. 🌟 But fear not, our creamy peanut sauce adds a cool, soothing vibe to every bite. 😌 If you prefer things a bit milder, simply dial down the hot chili sauce and crushed red peppers. 🌶️❌ Your taste buds, your rules! 💃 ...

🏈🥪 Get ready to score big with these Homemade Ham and Swiss Sliders! 🥪🏈 Crafted with love, our irresistible crescent rolls serve as the MVP of your football bash. Soft, fluffy, and oh-so-delicious, these handheld wonders are guaranteed to steal the spotlight. Our secret? A freshly made bread dough, lovingly enveloping succulent Black Forest ham and generous chunks of Swiss cheese. 🧀🍖 But don't limit these melt-in-your-mouth sliders to just game day. They're equally fantastic for a lunchtime "sandwich" or for satisfying those midnight snack cravings. 🌙🤤
Get ready to savor every bite because these sliders are a touchdown! 🏆

🏈🥪 Get ready to score big with these Homemade Ham and Swiss Sliders! 🥪🏈 Crafted with love, our irresistible crescent rolls serve as the MVP of your football bash. Soft, fluffy, and oh-so-delicious, these handheld wonders are guaranteed to steal the spotlight. Our secret? A freshly made bread dough, lovingly enveloping succulent Black Forest ham and generous chunks of Swiss cheese. 🧀🍖 But don`t limit these melt-in-your-mouth sliders to just game day. They`re equally fantastic for a lunchtime "sandwich" or for satisfying those midnight snack cravings. 🌙🤤
Get ready to savor every bite because these sliders are a touchdown! 🏆
...

😍 Indulge in the ultimate satisfaction: a plate of mouthwatering loaded potato skins! 🥔🧀 Crispy, oven-baked perfection topped with savory bacon bits, melted cheddar cheese, and a dollop of tangy sour cream. 😋 Can you resist having just one? Dare you to try! 🔥

😍 Indulge in the ultimate satisfaction: a plate of mouthwatering loaded potato skins! 🥔🧀 Crispy, oven-baked perfection topped with savory bacon bits, melted cheddar cheese, and a dollop of tangy sour cream. 😋 Can you resist having just one? Dare you to try! 🔥 ...

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