Protein-Rich Pan Seared Salmon with Creamy Mustard Sauce

There’s something undeniably special about a skillet full of sizzling salmon, the warm aroma of garlic wafting through the air, and the promise of a creamy sauce that’s lighter than you might expect. This Pan Seared Salmon with Creamy Mustard Sauce isn’t just a meal; it’s a culinary victory that packs a protein punch of around 22 grams per fillet, making it a fantastic option for a hearty dinner. Perfectly cooked salmon glistening in a rich sauce, it’s like comfort food in a tidy, nutritious package. Let’s get you started on this flavor-packed journey.

Print

Why Pan Seared Salmon with Creamy Mustard Sauce is Your New Go-To

Ever felt the allure of a restaurant dish that seems out of reach? Well, I’m here to tell you that making this Pan Seared Salmon with Creamy Mustard Sauce at home is easier than you think. Imagine serving your family or friends a meal that looks—and tastes—like it came from a five-star restaurant, all without requiring special skills. You’ll play the hero in your own kitchen, and trust me, this dish won’t take more than 30 minutes from skillet to plate. Let’s break it down!

Ingredient Lineup

To create this culinary masterpiece, gather the following ingredients:

• 4 Wild Caught Sockeye Salmon Fillets (with skin on): These fillets offer a rich, flavorful taste that pairs beautifully with the creamy sauce.
• Kosher Salt: Essential for seasoning and enhancing the natural flavors.
• Freshly Ground Black Pepper: Freshly ground provides a punch of flavor—season generously.
• 3 tablespoons Olive Oil: For that perfect sear and to keep the salmon moist.
• 1 medium Sweet Onion, finely chopped: Adds depth and sweetness to the sauce.
• 4 large Garlic Cloves, finely chopped: Because garlic makes everything better.
• 1 cup Chicken Stock: This will be the base of our luscious sauce.
• 1 cup Half and Half: Offers creaminess without being overly rich.
• 2 teaspoons Onion Powder: Boosts the flavor of the sauce.
• 1 teaspoon Garlic Powder: Just a little more garlic goodness.
• 3 tablespoons Dijon Mustard: For that iconic tang.
• 3 tablespoons Stone Ground Mustard: Adds texture and a bit of grainy luxury.
• 5 cups Fresh Baby Spinach (5 ounces): A vibrant addition that wilts wonderfully in the sauce.
• Kosher Salt and Freshly Ground Black Pepper, to taste: Adjust according to your preference.

From Pan to Plate

Ready to cook? Here’s your step-by-step method to bring this flavorful dish to life.

1. Heat a large cast-iron skillet over medium-high heat. A well-heated skillet is crucial for that perfect sear.
2. When the skillet is hot, add 3 tablespoons of olive oil. Heat until the oil is shimmering. Wait for that shimmer—it indicates that the oil is hot and ready.
3. Add the four sockeye salmon fillets, skin side down. Using a fish spatula, gently press down on the fillets to ensure the skin stays flat and doesn’t shrivel. This trick helps achieve that prized crispy skin!
4. Turn the heat down to medium and cook the salmon for 3 to 4 minutes. Patience is key; resist the urge to flip too soon!
5. Gently turn the salmon and cook for 1 to 2 more minutes. Remove from the skillet to a plate and cover with foil. This keeps the salmon warm while you prepare the sauce.
6. In the same skillet, add one finely chopped medium onion. Sauté for about 2 minutes until translucent. Use the flavorful oil left in the skillet—it’s liquid gold!
7. Add the four chopped garlic cloves and cook for one more minute, stirring frequently. Your kitchen will smell fantastic right about now.
8. Pour in 1 cup chicken stock and deglaze the skillet, scraping up any tasty bits stuck to the bottom. Those bits add serious flavor to your sauce!
9. Add 1 cup half and half, 3 tablespoons Dijon mustard, 3 tablespoons stone ground mustard, 2 teaspoons onion powder, and 1 teaspoon garlic powder to the skillet. This is where the magic happens.
10. Bring to a boil, then reduce the heat to achieve a gentle simmer. Cook until the sauce thickens slightly, around 5 minutes. Stir occasionally to prevent sticking.
11. Add 5 cups of fresh baby spinach and cook just until the spinach wilts in the sauce. This adds both color and nutrition.
12. Finally, return the salmon fillets to the cream sauce. Serve over brown rice or cauliflower rice for a wholesome base. ENJOY!

Healthy Reasons to Love This

In just one serving of this Pan Seared Salmon with Creamy Mustard Sauce, you’re looking at approximately 300 calories, with about 22 grams of protein, 12 grams of carbs, and 18 grams of fat. It’s nutrient-dense too, bringing in heart-healthy omega-3s from the salmon and plenty of vitamins from the spinach. Making smart, delicious choices has never been easier!

Perfect Pairings

To serve this salmon right, plate it over a bed of fluffy brown rice or cauliflower rice for a healthy grain option. For a burst of color and flavor, pair it with steamed asparagus or sautéed green beans. A crisp white wine or sparkling water with a splash of lemon will elevate the meal, adding a refreshing touch.

Smart Reheat Tricks

For storage, store any leftovers in an airtight container in the fridge for up to 3 days. If you want to freeze any of the remaining salmon, wrap it tightly in foil and keep it in the freezer for up to 2 months. To reheat without losing the creamy sauce’s integrity, gently warm in a skillet over low heat, adding a splash of chicken stock or half and half to restore creaminess.

Expert Tips

• Don’t crowd the pan: Give your salmon fillets space. This ensures even cooking and that perfect crispy skin.
• Let the salmon rest: After cooking, let it sit covered for a few minutes to maintain moisture.
• Use fresh garlic: Fresh garlic has a much stronger aroma and flavor compared to powdered versions—worth the extra effort!
• Experiment with mustards: Feel free to swap in spicy mustard for an extra kick.
• Garnish with fresh herbs: A sprinkle of dill or parsley right before serving will elevate the dish’s presentation and taste.

Flavor Experiments

• Lemon-Dill Twist: Add the zest and juice of one lemon and a handful of chopped fresh dill to the cream sauce for a fresh, zesty flavor.
• Mediterranean Flair: Stir in sun-dried tomatoes and kalamata olives, and use Greek yogurt instead of half and half for a creamy, tangy touch.
• Smoky BBQ Touch: Drizzle some chipotle or smoked paprika into your sauce for a fun, smoky twist—perfect for summer barbecue vibes.

Lessons from Past Flops

1. Overcooking the salmon: This leads to dry, tough fish. Aim for a nice medium doneness for tender, juicy results.
2. Not preheating the skillet: If your skillet isn’t hot enough, you might end up steaming your salmon instead of searing it. Always preheat!
3. Skipping the deglazing step: Don’t miss out on those tasty bits stuck to the bottom; they add depth to your sauce.
4. Rushing the sauce: Allow it to simmer until it thickens slightly. Patience pays off!
5. Using stale spices: Always check the freshness of your spices to ensure they pack the flavor you’re after.

Creative Second-Day Ideas

• Salmon Salad: Flake leftover salmon into a bed of greens with a simple vinaigrette for a quick, refreshing lunch.
• Creamy Salmon Pasta: Toss the leftover salmon and sauce with cooked pasta and a handful of arugula for a lovely dinner.
• Stuffed Peppers: Mix chopped salmon with rice and your favorite veggies, stuff into halved bell peppers, and bake until warmed through.

Curious Cooks Ask

Can I use frozen salmon for this recipe?

Absolutely! If using frozen salmon, thaw it in the fridge overnight before cooking to ensure even cooking.

What type of mustard should I use?

A blend of Dijon and stone-ground mustard gives the best flavor, but feel free to experiment with your favorites!

How do I know when my salmon is done?

Use a fork to check; if it flakes easily and has an internal temperature of 145°F, it’s perfect.

Can I make the sauce ahead of time?

You can prepare the sauce in advance, and when ready, simply reheat gently and add the cooked salmon.

Cooking doesn’t have to be a chore, and with this Pan Seared Salmon with Creamy Mustard Sauce, you’ll find that it can be an enjoyable and satisfying experience. Happy cooking!