Heart-Healthy Pan-Fried Salmon
Give your weeknight dinner a nutritious upgrade with this Heart-Healthy Pan-Fried Salmon recipe, featuring crispy, golden fillets paired with sautéed baby spinach and fragrant red onion. Seasoned with garlic, zesty lemon, and fresh dill, this quick and wholesome dish is brimming with omega-3 fatty acids, antioxidants, and vibrant flavors. Ready in just 25 minutes, it combines the simplicity of pan-frying with a burst of freshness from citrus and herbs. Perfect for clean eating, it’s an ideal choice for anyone seeking a light yet satisfying meal that’s as delicious as it is good for your heart.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 2 pieces salmon fillets
- 2 tablespoons extra virgin olive oil
- 1 whole lemon
- 2 cloves garlic
- 1 tablespoon fresh dill
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 cups baby spinach
- 0.5 whole red onion
Instructions
Begin by preparing your ingredients: Zest and juice the lemon, mince the garlic cloves, and finely chop the fresh dill and half of the red onion.
Pat the salmon fillets dry with a paper towel and season both sides with salt and black pepper.
In a large non-stick skillet, heat the extra virgin olive oil over medium-high heat.
Once the oil is hot, add the salmon fillets skin-side down. Cook for about 3-4 minutes or until the skin is crispy and golden brown.
Carefully flip the salmon fillets and cook the other side for another 2-3 minutes or until cooked through. The salmon should flake easily with a fork.
While the salmon is cooking, in a separate pan, lightly sauté the minced garlic and red onion until fragrant and slightly softened.
Add the baby spinach to the pan and cook until just wilted, for about 1-2 minutes. Squeeze a bit of lemon juice over the spinach and toss well.
Transfer the cooked salmon to a serving plate and garnish with the lemon zest, lemon juice, and fresh dill.
Serve immediately with the sautéed spinach and onion on the side for a complete heart-healthy meal.
Nutrition Facts
Calories |
772 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.3 g | 72% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 100 mg | 33% | |
| Sodium | 1432 mg | 62% | |
| Total Carbohydrate | 16.7 g | 6% | |
| Dietary Fiber | 6.7 g | 24% | |
| Total Sugars | 4.7 g | ||
| Protein | 55.4 g | 111% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 106 mg | 8% | |
| Iron | 4.2 mg | 23% | |
| Potassium | 234 mg | 5% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
