Pan-seared salmon with avocado cream sauce is restaurant-quality dinner in under twenty minutes. The fillets go into a hot pan until the skin crisps and the flesh flakes, then get blanketed in a velvety blend of avocado, lime, and coconut oil. It's rich in healthy fats and weeknight simple.
Tired of the same old weeknight meals? Elevate your dinner routine with this stunning Pan-Seared Salmon, perfectly complemented by a vibrant, velvety avocado cream sauce. It’s a restaurant-quality dish that’s surprisingly simple to make at home, packed with healthy fats and incredible flavor. Get ready to impress!
Ingredients
• For the Avocado Cream Sauce
• 2 large avocados, pitted and peeled
• 3 tbsp / 45 ml freshly squeezed lime juice
• 3 tbsp / 45 ml coconut oil, melted
• 1 tbsp / 15 ml minced shallots or green onion
• 2 tbsp / 30 ml minced fresh parsley
• 1 tsp / 5 ml Dijon mustard, or to taste
• Celtic salt and freshly ground black pepper, to taste
• For the Salmon
• 1 ½ pounds / 680 g (24 oz) salmon fillets
• Coconut oil or ghee, for cooking
• Celtic salt and freshly ground black pepper, to taste
Instructions
1. Directions
2. Prepare the Avocado Sauce: In a food processor or high-speed blender, combine the avocado pieces and lime juice. Pulse until roughly blended. With the motor running, slowly stream in the melted coconut oil until the sauce is smooth and creamy. Add the minced shallots, parsley, Dijon mustard, salt, and pepper. Pulse a few more times just to combine—avoid over-mixing.
3. Season and Heat the Pan: Pat the salmon fillets completely dry with a paper towel and season both sides generously with salt and pepper. Place a large sauté pan over medium-high heat and coat the bottom with coconut oil or ghee. The pan is ready when the oil shimmers.
4. Sear the Salmon: Carefully place the salmon fillets in the hot pan, skin-side down if using. Press down gently on each fillet for 10 seconds to ensure even searing. Cook for 3-4 minutes per side, or until the fish is cooked through and flakes easily with a fork.
5. Serve Immediately: Transfer the perfectly seared salmon to plates and top generously with the fresh avocado cream sauce. This dish is best enjoyed right away.
Nutritional Information
• Per Serving (makes 6): 639 Calories, 50g (1.76 oz) Fat, 35g (1.23 oz) Protein, 12g (0.42 oz) Carbs, 10g (0.35 oz) Fiber. (71% Fat, 22% Protein, 7% Carbs)
Pro Tips
• For extra crispy salmon skin, make sure the fillet is completely dry and the pan is very hot before adding the fish.
• If your avocado sauce is too thick, add a tablespoon of water or more lime juice at a time while blending until you reach your desired consistency.
• The avocado sauce is best served fresh as it can brown over time. If you must make it ahead, press a piece of plastic wrap directly onto the surface of the sauce to minimize air contact and store it in the fridge for up to 24 hours.
• Be careful not to overcook the salmon. It will continue to cook for a minute after you remove it from the heat. It’s better to be slightly under than dry and overdone.
FAQ
Q: How do I get crispy salmon skin
A: For the crispiest skin, make sure the salmon fillet is patted completely dry with a paper towel before seasoning. Also, ensure your pan and cooking oil are very hot before you place the fish skin-side down.
Q: Can I make the avocado cream sauce ahead of time
A: Yes, but it is best served fresh. To make it ahead, store it in the fridge for up to 24 hours with plastic wrap pressed directly onto the surface of the sauce to prevent it from browning.
Q: How do I know when the salmon is perfectly cooked
A: The salmon is ready when it flakes easily with a fork. Cook for 3-4 minutes per side. Be careful not to overcook it, as the fish will continue to cook for a minute after being removed from the heat.
Q: What can I do if my avocado sauce is too thick
A: If your sauce is thicker than you’d like, simply blend in a tablespoon of water or additional lime juice at a time until you reach your desired smooth and creamy consistency.
Pro Tips
- For crispy skin, pat the fillets completely dry and make sure the pan and oil are very hot — the oil should shimmer — before laying the salmon skin-side down; press gently for 10 seconds.
- Cook 3-4 minutes per side and pull the salmon slightly before it looks done — it keeps cooking off the heat, and slightly under beats dry and overdone.
- If the avocado sauce is too thick, blend in a tablespoon of water or extra lime juice at a time until it loosens to your liking.
- The avocado sauce is best fresh; if making ahead, press plastic wrap directly onto its surface and refrigerate for up to 24 hours to prevent browning.
- Stream the melted coconut oil into the blender slowly while it runs for a smooth, creamy emulsion, then pulse in the shallots, parsley, and Dijon just to combine.
Frequently Asked Questions
How do I get crispy salmon skin?
Pat the fillet completely dry with a paper towel, then lay it skin-side down in a very hot pan with shimmering oil.
Can I make the avocado cream sauce ahead of time?
Yes, though it's best fresh. Store it in the fridge for up to 24 hours with plastic wrap pressed directly onto the surface to keep it from browning.
How do I know when the salmon is perfectly cooked?
It flakes easily with a fork after 3-4 minutes per side. Remember it continues cooking for about a minute after leaving the pan.
What can I do if my avocado sauce is too thick?
Blend in a tablespoon of water or additional lime juice at a time until the sauce is smooth and creamy again.
Recipe card below.
More Recipes You’ll Love
- 30-Minute Instant Pot Salsa (Keto & Sugar-Free)
- One-Pan Keto Pesto Chicken with Veggies
- Creamy Pesto Zucchini Noodles (Zoodles)
Pan-Seared Salmon with Avocado Cream Sauce
Ingredients
Method
- Directions
- Prepare the Avocado Sauce: In a food processor or high-speed blender, combine the avocado pieces and lime juice. Pulse until roughly blended. With the motor running, slowly stream in the melted coconut oil until the sauce is smooth and creamy.
- Add the minced shallots, parsley, Dijon mustard, salt, and pepper. Pulse a few more times just to combine—avoid over-mixing.
- Season and Heat the Pan: Pat the salmon fillets completely dry with a paper towel and season both sides generously with salt and pepper.
- Place a large sauté pan over medium-high heat and coat the bottom with coconut oil or ghee. The pan is ready when the oil shimmers.
- Sear the Salmon: Carefully place the salmon fillets in the hot pan, skin-side down if using. Press down gently on each fillet for 10 seconds to ensure even searing.
- Cook for 3-4 minutes per side, or until the fish is cooked through and flakes easily with a fork.
- Serve Immediately: Transfer the perfectly seared salmon to plates and top generously with the fresh avocado cream sauce. This dish is best enjoyed right away.
