The trick to perfect pan-seared salmon that doesn't stick is easier than you think.
Whether you go for king, coho, or sockeye, you want salmon fillets that are firm and bright-looking, with shiny skin and resilient flesh. Fresh fish should spring back into place if you press it—if the fish holds a fingerprint, take it back to the fishmonger and give 'em hell for next time.
After drying, make sure to season the salmon generously with salt and pepper on both sides. If you have a little time to spare, seasoning it at least 45 minutes in advance and letting it rest in the fridge up to several hours can help the fish retain more moisture as it cooks. Preheat a thin layer of oil in a stainless steel, cast iron, or carbon steel skillet over medium-high heat until it starts to shimmer. This is the most important step.
Left unattended, salmon skin will buckle and curl, which can make the fish cook unevenly. To avoid this, as soon as the salmon is in the pan, press gently but firmly on the back of it for about 10 seconds with a For salmon with a nice, translucent medium-rare center, cook until an instant-read thermometer inserted into the very center of the fillet registers 120°F . This will take about six minutes for a large fillet like the one pictured.
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