Heart-Healthy Pan-Seared Salmon with Lemon Dill Sauce
Elevate your weeknight dinner game with this Heart-Healthy Pan-Seared Salmon with Lemon Dill Sauce—an easy yet sophisticated dish that’s bursting with fresh flavors and nourishing ingredients. Perfectly seared salmon fillets achieve a golden, crispy crust while remaining tender and flaky inside, thanks to a quick, 10-minute cook time. The creamy Greek yogurt-based lemon dill sauce, infused with citrus zest, fresh dill, garlic, and a touch of honey, adds tangy brightness and a hint of sweetness, complementing the salmon beautifully. Packed with omega-3s and made with wholesome, nutrient-dense ingredients like extra virgin olive oil, this dish is both delicious and diet-friendly. Ready in just 25 minutes, it’s an ideal choice for busy nights or refined entertaining. Serve it hot with your favorite steamed vegetables or a light quinoa salad for a balanced, heart-healthy meal. Keywords: heart-healthy salmon recipe, pan-seared salmon, lemon dill sauce recipe, quick healthy dinner, omega-3-rich meals.
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Recipe Information
Ingredients
- 4 6-ounce pieces salmon fillets
- 2 tablespoons extra virgin olive oil
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 2 lemons (zest and juice)
- 0.25 cup, chopped fresh dill
- 1 cup plain Greek yogurt
- 1 clove, minced garlic
- 1 teaspoon honey
Instructions
Pat the salmon fillets dry with paper towels, season with sea salt and black pepper on both sides.
Heat the olive oil in a large non-stick or cast-iron skillet over medium-high heat.
Once the oil is hot, place the salmon fillets skid-side up in the pan.
Cook the salmon, without moving it, until the flesh side is golden brown, about 4 minutes.
Carefully flip the fillets over and cook the skin side until the salmon is just cooked through, about 3 to 5 more minutes depending on the thickness.
While the salmon is cooking, prepare the lemon dill sauce by combining Greek yogurt, lemon zest, lemon juice, chopped dill, minced garlic, and honey in a small bowl.
Stir until all the ingredients are well incorporated and the sauce is smooth.
Once the salmon is cooked, remove it from the pan and let it rest for a minute.
Serve the pan-seared salmon hot, drizzled with the lemon dill sauce or with the sauce on the side.
Nutrition Facts
Calories |
1739 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 109.5 g | 140% | |
| Saturated Fat | 17.9 g | 89% | |
| Polyunsaturated Fat | 0.2 g | ||
| Cholesterol | 297 mg | 99% | |
| Sodium | 2966 mg | 129% | |
| Total Carbohydrate | 28.7 g | 10% | |
| Dietary Fiber | 9.3 g | 33% | |
| Total Sugars | 17.5 g | ||
| Protein | 167.9 g | 336% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 348 mg | 27% | |
| Iron | 6.0 mg | 33% | |
| Potassium | 628 mg | 13% | |
*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.
