Pan Seared Peppered Salmon

By: Cassy Joy Garcia

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Happy belated Fathers Day to all you Dads out there!

Although I’m positive that he never ever thinks about it, there are loads of people in this world who respect, admire, and look up to my Dad. He’s the personification of integrity, has never met an enemy, is one of the happiest guys you’ll ever meet, and is freakishly good at remembering names.

I’m so blessed that he’s MY Dad. Someone pinch me.

He and my Mom went against the grain about 7 years ago and started their own company. They had two kids in college, one in high school, three dogs, a house, and a few cars. That took guts. Good news is not only did their ballsy move result in tremendous professional successes, but they’ve also set an incredible example for their daughters. I am GOING for my dreams. I have them to thanks. Again, someone pinch me.

To celebrate what an incredible Father he’s been to the three of us, we took him out for an afternoon father/daughter date. The four of us went to one of our favorite pubs where we shared tall beers, nachos, and flat bread. Totally not paleo and the rosacea on my face right now proves it (…still worth it though).

After lunch, we surprised Dad with a trip to the local Bass Pro Shop. We picked out matching cameo hats and then asked him to pick either the white or the tan Yeti Cooler. He chose tan.

Boom. Yeti Cooler! Aren’t we cool daughters? You know they're bear-proof. Not that we have many bears in San Antonio. I bet the raccoons can't get in there either! Those crafty little suckers.

After we finished ogling all the Duck Dynasty paraphernalia at Bass Pro, we hopped in the car, drove through our favorite custard place, and asked the drive-through lady to snap a pick for us. An effort lead by my sister Kim, we handed Dad a mounted canvas printout of this puppy just before dinner that same day:

Fed and Fit Fathers Day

Okay, onto the recipe of the day. Peppered Salmon! Sound delish? That’s because it is.

This recipe is so easy that I almost want to call it a non-recipe. But I won't.

All you do is find the best looking salmon possible (pref. wild caught and deep pink), sprinkle with a bunch of cracked black pepper or your favorite steak seasoning, pan sear, and then bake to perfection.

Dads love this meal.

I recommend you pair with a hearty salad. Say, a Grilled Peach & Fennel Salad? Just a suggestion. Enjoy!

Paleo Peppered Salmo | Fed and Fit

For starters, ask the butcher for the best looking salmon. I like to cook mine with the skin on but descaled. If you like yours skinless, now’s a good time to ask the butcher to remove it for you. Cut it into four (or so) even pieces. Use a really sharp knife if you opted for skin-on. It can be difficult to cut through. Preheat your oven to 350 F.

Paleo Peppered Salmo | Fed and Fit

Give your fillets a generous sprinkling of kosher salt and cracked black pepper – or you can use your favorite steak seasoning. I’m a fan of Montreal Steak Seasoning.

Paleo Peppered Salmo | Fed and Fit

Over medium/high heat, melt 1 Tbl of either Extra Virgin Coconut Oil (EVCO) or butter in a pan. Lay the fillets face down and let them cook like this for about 4 minutes.

Paleo Peppered Salmo | Fed and Fit

Flip the fillets over and immediately place them in the 350 F oven. If you like your salmon more rare (and you trust your butcher), then I suggest you pull them out after 4-5 minutes. If you’re a little weary, bake them for a solid 6-7 minutes.

Paleo Peppered Salmo | Fed and Fit

Remember your oven mitt! I have to write this step in for my own benefit.

Paleo Peppered Salmo | Fed and Fit

Don’t they look delicious? Plate with some fresh Italian flatleaf parsley and enjoy.

Paleo Peppered Salmo | Fed and Fit


Pan Seared Peppered Salmon

Easy, quick, and nutrient dense, this classic salmon is a reader favorite!

  • Author: Amber Goulden
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 4 servings 1x


  • 1 Whole Salmon Filet {~2 lbs worth}
  • 1 Tbl Kosher Salt & Pepper Mix {or steak seasoning}
  • 1 Tbl Extra Virgin Coconut Oil {EVCO} or Butter
  • Flatleaf Parsley for Garnish {optional}


  1. Preheat oven to 350 F.
  2. Cut the salmon into 4 smaller filets.
  3. Dust with your salt/pepper mixture.
  4. Over medium/high heat, melt the EVCO or butter.
  5. Lay the seasoned filets face-down in the frying pan.
  6. Cook them over medium/high heat for ~4 minutes.
  7. Flip the filets then immediately transfer them to the oven. Bake 4-5 minutes for a more rare finish or 6-7 minutes for well done.
  8. Garnish with fresh parsley and enjoy!

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Paleo Peppered Salmo | Fed and Fit


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Recipe rating

  1. Nicky says:

    Sounds like a great Father’s Day. The salmon looks great.

    From a fellow Aggie.

    1. fedandfit says:

      Thanks, Nicky! Gig’em 🙂

  2. Chloe Chase says:

    Great recipe. Most fish recipes suggest you start skin side down. I look forward to trying face down. Thanks.

  3. adela says:

    Made this over the weekend and it was just delightful. Perfectly cooked and yummy. Thank you so much for sharing. Much appreciated.

    1. Cassy says:

      Fabulous! Thanks for your feedback, Adela!

  4. Intrepid Carnivore says:

    The cooking technique is perfect!

    1. Cassy says:

      Thank you!

  5. Jeanie says:

    I just want to say I absolutely LOVE this salmon recipe. I keep coming back to it again and again because it has such simple ingredients, it is incredibly easy to make, and it always comes out perfectly. Thank you for sharing it!!

    1. Kelly says:

      Thank you so much for the kind words Jeanie! We strive to have recipes that are easy and make people keep coming back to them. Thanks so much for trying them out 🙂