Remove the 8 oz salmon fillet from the refrigerator 15–20 minutes before cooking so it comes closer to room temperature. Pat dry thoroughly with paper towels to remove surface moisture.

Preheat pan or oven

For pan-searing: heat a nonstick or cast-iron skillet over medium-high heat until hot (about 2–3 minutes). For roasting: preheat oven to 425°F (220°C) and line a baking sheet with foil or parchment.

Season the salmon

Brush the salmon lightly with 1 tbs olive oil and 1 tsp lemon juice. Rub the minced garlic over the top, then sprinkle 1/2 tsp salt, 1/4 tsp black pepper, and 1/2 tsp dill evenly over the flesh.

Cook the salmon — pan-sear method

Add a small drizzle of oil to the hot skillet. Place the salmon skin-side down (if it has skin). Press gently for 10 seconds to ensure even contact. Cook undisturbed for 4–5 minutes until the edges turn opaque and a golden crust forms. Flip carefully and cook the other side 2–4 minutes more until the internal temperature reaches 125–130°F (52–54°C) for medium-rare to medium. Remove from heat and rest 3–4 minutes; carryover will bring it to the final temp.

Cook the salmon — oven-roast method

Place the seasoned salmon on the prepared baking sheet skin-side down. Roast in the preheated 425°F (220°C) oven for 8–12 minutes depending on thickness, until the salmon flakes easily and reaches 125–130°F (52–54°C) internal temperature. Let rest 3–4 minutes after removing from oven.

Check doneness

Use an instant-read thermometer inserted into the thickest part of the fillet; remove at 125–130°F for moist, slightly translucent center. If you prefer well-done salmon, cook to 145°F (63°C).

Finish

Squeeze fresh lemon over the fillet and optionally drizzle 1/2 tsp extra-virgin olive oil. Sprinkle chopped fresh herbs (about 1 tbs) if using.

To serve with salad

Flake or slice the rested salmon into large pieces and place on top of your prepared salad (greens, vegetables and dressing of your choice). Use lemon wedges to allow additional acidity at the table. Adjust salt and pepper to taste.

If the salad is intended to be served chilled, allow the cooked salmon to cool slightly (5–10 minutes) before adding so it doesn't wilt the greens. For a warm-salad presentation, add salmon immediately.