If you've been following me on Instagram for the last couple of months, you might have seen I have a new favorite dish to make–my 6 minute salmon. As much as we all say we like variety, most of us eat the same foods over and over again. I'm no different from anyone else in that way, though some of foods/meals I have on repeat may seem unconventional to most Americans. This 6 Minute salmon is one of those meals–it's my go-to breakfast, and I could seriously eat this EVERY DAY. To see some of the different combinations I've come up with, check out #dianessalmonbowl on my Instagram feed.
Diane's 6-Minute Salmon
grain-free • gluten-free • egg-free • nut-free • seed-free • dairy-free • nightshade-free • fodmap-free
PREP TIME: n/a
COOKING TIME: 6 minutes
SERVINGS: 2
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2 wild salmon filets
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2 pinches of sea salt
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1 teaspoon seasoning, divided between the filets. I use Primal Palate Adobo Spice Blend, but you can use any seasoning you like. A basic starting point would be sea salt, black pepper, and garlic powder and finish with freshly squeezed lemon when serving.
preparation:
Preheat a cast iron skillet to high heat and set your toaster oven or oven to the broiler setting.
Take the filet of salmon and pat dry with a paper towel. Salt the skin side of the salmon and add it to the pan, skin side down. Set the timer for two minutes. While the skin side is searing, season the other side generously with the adobo spice blend.
Once the salmon is seared, place the cast iron pan into the toaster oven or oven for 4 minutes under the broiler.
That's it! Once the 4 minutes are up, the salmon will be perfectly cooked and ready to be served.
Diane's Seafood Tip
My absolute favorite seafood is Vital Choice. It is hands down the most amazing quality, completely traceable from the sea to your plate. They're also a sponsor of the Balanced Bites Podcast, so be sure to tune in for a special discount code!
Check out this video of me making this 6 Minute Salmon recipe!:
Comments 24
Hi! How would this work for cuts of salmon that don’t have skin?
Also, if I don’t have a toaster oven, I’m assuming that I can just broil in my big oven. Right?
I wouldn’t do the searing part without the skin, and yes a regular oven can broil! But I recommend getting a toaster oven because it’s WAY faster/easier to not have to wait to heat up a big oven!
Hi Diane! Pre-ordered the new book this morning!! Can’t wait!! But in the meantime…I have been researching toaster/convection ovens…there are so many out there with so many reviews, good and bad. Can you tell me which one you use/prefer? Also what are some other things you make in your toaster oven? Do you use it more so that the regular oven doesn’t have to get turned on? Thanks so much for any input!!
The one I got probably isn’t for sale anymore. Look for any larger ones with a broiler option and bake settings. I loved having a timed bake on a previous one but I don’t have that option on my current one. I make anything I can in there that’s small enough.
Diane! There are so many types of salmon on vital choice’s website. What type do you prefer or not prefer?
If I’m using frozen salmon, how should I adjust the cooking?
Thanks!
You should defrost it first! 🙂
I just tried this out for the first time and it was the best salmon I’ve ever made myself! Thanks for sharing this method!!! I’ll be using it a lot because I need more omega 3s!!!!! Love you always!:)
Glad you enjoyed! So easy, right?! 🙂
For sure! It was the least overlooked salmon I’ve had at home!
Huzzah!
I just ordered some Vital Choice salmon and am making your 6 minute salmon tonight. 2 questions — (1) Do you eat the skin, and (2) you don’t add any cooking fat, right? I did some reading and coho salmon is lower in fat than King and Sockeye and I’m on the fence about adding fat.
YES! I definitely eat the skin! That’s my favorite part!!! I’ll be posting about cooking it again soon as I’ll have a big order in a little over a week when I’m home from traveling! I sometimes add fat to the skillet, but it depends on if some is left in there from previous cooking. Enjoy!!
Hi Diane!
If you don’t have a toaster oven, could you finish in the oven? What temp?
Thank you! I love me some salmon! 🙂
Hi Diane. I also have a question about fat in the pan. I didn’t see any splatter from the sear, so I assume there is very little or no added oil/fat in the pan. I hate that oil splatter from searing.
Author
I don’t add any but you could add some – any splatter you get in a pan is from water in your food hitting the oil, not from the foot itself.
Love Vital Choice! Just made my first order a few months ago and I need more already! Do you guys have any current coupon codes?
Thanks!
Author
The code we have is only for first-time buyers!
I just made the 6 min salmon for dinner. It is super easy. I only used salt, peppper, garlic powder, and dill. Came out great. The skin just fell off when I was transferring the salmon to the plate. So I didn’t get to taste the skin. I paired with some kale and rice. Yum!
Author
YAY! 🙂 So glad you enjoyed!
I’m not much of a cook and take a lot of shortcuts. I cooked the salmon skin side down with ghee for 2 minutes, spiced it up with your Everything Spice on the other side, then flipped it and turned the heat down and covered the pan; I used a thermometer to test when done. Tasted great to me and my husband. Then I made your creamy tzatziki sauce to put over sliced cucumbers, wild tomatoes and sliced sweet pepper. Delicious! Thanks Diane for all the help : )
Author
Awesome!!
That looks delicious!
Author
It is! And so easy! try it!