Before you start cooking make sure the skins of the salmon fillets are dry. Moisture is a killer when it comes to frying fish. It will make the skin stick and oil will splatter everywhere as the moisture hits the pan. So make sure it's dry. Just take a piece of kitchen towel and dry the surface well before frying.
3 salmon fillets
Heat the pan with a generous amount of olive or cooking oil. When the oil is hot and starts to smoke, it's time time to add the fish. Season the salmon liberally skin side only. Carefully place the salmon fillet skin-side-down, away from you so the oil doesn't splat, into the hot pan and cook 1 minute on high heat.
3 salmon fillets, 50 g neutral oil, salt and pepper to taste
Turn the heat down to medium and keep frying skin side down for about 3 minutes and then flipping and cooking 1 minute on the flesh side. Depending on the thickness and size of your salmon fillets, times may vary.
When perfect the salmon fillets should read 42°C or 107°F . Remove from the pan and set aside. The residual heat will keep cooking the fish and the temperature will rise till about 50°C or 122°F. If you do not have a temperature probe. Then insert the tip of a knife into the thickest part of the fillet. Touch the tip of the knife. It should be lukewarm but not hot.
Remove the fish from the pan and set it aside. Place 50g of butter into the pan over medium heat. Cook for about 1 minute just so the butter starts to bubble. Remove the pan from the heat.
50 g butter
Squeeze in a touch of lemon juice. Add the chopped parsley and a fresh grating of black pepper. Put the salmon fillets skin side up back into the pan, glaze with a bit of butter and serve immediately.
10 g parsley, 1 lemon
Notes
You can also use this method to cook other types of fish fillets. Whenever buying fish make sure it's as fresh as possible. Good quality fresh fish does not smell fishy, the flesh is firm and not slimy and the colour is vibrant.
Choose your favourite just make sure it has a high smoking point.
Adding butter is optional. If you want to keep it healthier simply add a bit of olive oil at this stage or skip the step.
Use any other herb or a mixture of herbs. This step is also optional and you can simply skip it if you don't want the herbs.
Citrus goes well with fish. You can substitute the lemon for lime or if you have something against sharpness simply leave it out although adding it is highly recommended.
If you do not have a good pan use a piece of baking parchment to fry on. Placing it into the pan and follow in the instructions as described
I highly recommend you get a kitchen thermometer as it is an inexpensive invaluable tool we constantly use in the kitchen.
To cook a salmon steak on the bone, use the same temperature guide and measure the temperature close to the bone.