Pan-roasted Salmon

I love pan-roasting fish. It’s a great, easy technique to use not only on fish, but poultry and meats. Simply sear the fish over high heat on the stove top to brown each side. Then finish cooking the fish in the oven so the fillet roasts evenly to the centre.

Yield: 2 servings.


  • 2 salmon fillets (each fillet about 4-5 ounces)
  • Salt and freshly cracked black pepper, to taste
  • 1 tbsp. grapeseed oil
  • Handful of hand-torn herbs, such as parsley, chives, basil
  • 1 tbsp. extra virgin olive oil
  • 1 lemon or lime wedge, for serving


  1. Preheat oven to 375 degrees F.
  2. In small heavy-bottomed fry pan (oven-proof), heat 1 tbsp. grapeseed oil over high heat. Season the fillets with salt and pepper. Place salmon in the pan and sear, about 1 to 2 minutes per side until golden.
  3. Transfer the pan to the oven. Bake for 5 to 7 minutes at 375 degrees F., until the fish is just cooked through and firm to the touch. To check doneness: insert a small knife into the middle of the fish. It should come out feeling just warm to the touch – then you know it’s done.
  4. For rustic pesto: hand tear herbs into a bowl. Add 1 tbsp olive oil. Season with salt and pepper. Toss.
  5. Plate salmon. Drizzle with pesto. Serve with lemon or lime wedge, if desired.