Heart-Healthy Pan Seared Salmon with Crispy Skin
Savor the perfect weeknight dinner with this *Heart-Healthy Pan Seared Salmon with Crispy Skin*, a dish that combines gourmet-quality flavor with nutritious simplicity. Featuring tender, flaky salmon fillets seared to golden perfection for irresistibly crispy skin, this recipe is elevated with the bright freshness of lemon juice, the warmth of garlic, and a touch of fragrant dill. Ready in just 20 minutes, it's a quick and wholesome way to enjoy a rich source of omega-3 fatty acids while keeping your heart in mind. Plus, with easy-to-follow steps and minimal ingredients like olive oil, salt, and pepper, this technique-driven dish guarantees restaurant-quality results without any fuss. Serve it with lemon wedges for an added burst of flavor, and you’ve got a healthy, delicious meal that satisfies every time!
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Recipe Information
Ingredients
- 4 pieces Salmon fillets
- 2 tablespoons Olive oil
- 1 whole Lemon
- 2 whole Garlic cloves
- 1 tablespoon Fresh dill
- 0.5 teaspoon Salt
- 0.5 teaspoon Black pepper
Instructions
Pat the salmon fillets dry with paper towels to remove any excess moisture. This step is crucial for achieving crispy skin.
Season the salmon fillets on both sides with salt and black pepper.
Halve the lemon. Use one half to squeeze fresh lemon juice onto the flesh side of the salmon fillets. Slice the other half into wedges for serving.
Peel and finely chop the garlic cloves and set aside.
Heat the olive oil in a large non-stick skillet over medium-high heat until the oil is hot and shimmering.
Place the salmon fillets skin side down in the skillet. Use a fish spatula to gently press each fillet down for about 10 seconds to ensure even contact with the pan.
Cook the salmon skin side down for about 5 to 6 minutes without moving them, until the skin is crispy and golden brown.
Add the chopped garlic to the skillet around the salmon and let it become fragrant, about 30 seconds.
Carefully flip the salmon fillets and continue to cook for another 1 to 3 minutes, depending on the thickness of the fillets. You want the flesh to be opaque and just cooked through.
Remove the skillet from heat. Allow the salmon to rest for a few minutes.
Garnish the salmon with fresh dill and serve with lemon wedges.
Nutrition Facts
Calories |
1202 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 84.2 g | 108% | |
| Saturated Fat | 12.4 g | 62% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 1584 mg | 69% | |
| Total Carbohydrate | 8.3 g | 3% | |
| Dietary Fiber | 6.1 g | 22% | |
| Total Sugars | 1.5 g | ||
| Protein | 105.2 g | 210% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 34 mg | 3% | |
| Iron | 4.0 mg | 22% | |
| Potassium | 132 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.
