Heart-Healthy Pan Seared Salmon
Elevate your weeknight dinner game with this *Heart-Healthy Pan Seared Salmon*. Packed with omega-3 fatty acids, this recipe balances crisp, golden-brown skin with a tender, flaky interior. In just 25 minutes, you’ll create a restaurant-quality dish, complemented by a tangy homemade lemon-dill sauce infused with fresh garlic for a burst of flavor. Using extra virgin olive oil, a staple of heart-smart cooking, ensures both health benefits and a beautiful sear. Perfect as a stand-alone dish or paired with steamed vegetables or quinoa, this quick and nourishing recipe will transform your healthy eating routine.
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Recipe Information
Ingredients
- 4 pieces (6 oz each) salmon fillets
- 2 tablespoons extra virgin olive oil
- 1 whole lemon
- 2 tablespoons fresh dill
- 2 cloves garlic
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Pat the salmon fillets dry with kitchen paper. Season both sides with salt and black pepper.
Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat.
Place the salmon fillets skin-side down in the skillet. Cook undisturbed for 4-5 minutes until the salmon is cooked 2/3 of the way up and the skin is crispy.
Turn the salmon fillets over and cook for another 2-3 minutes until the salmon is completely cooked through and opaque.
While the salmon is cooking, zest half of the lemon and squeeze its juice. Mince the fresh dill and garlic cloves.
In a small bowl, mix the remaining tablespoon of olive oil, lemon zest, lemon juice, dill, and garlic to form the sauce.
Once the salmon is cooked, remove it from the skillet and place it on a serving plate.
Spoon the lemon-dill sauce over each salmon fillet evenly.
Serve the salmon immediately, garnished with extra fresh dill if desired.
Nutrition Facts
Calories |
1522 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 104.5 g | 134% | |
| Saturated Fat | 14.9 g | 74% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 272 mg | 91% | |
| Sodium | 2909 mg | 126% | |
| Total Carbohydrate | 8.1 g | 3% | |
| Dietary Fiber | 7.6 g | 27% | |
| Total Sugars | 1.5 g | ||
| Protein | 142.8 g | 286% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 38 mg | 3% | |
| Iron | 5.0 mg | 28% | |
| Potassium | 145 mg | 3% | |
*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.
