High Protein Crispy Pan-Fried Salmon
Bring restaurant-quality flavor to your home kitchen with this High Protein Crispy Pan-Fried Salmon recipe, a quick and easy dish perfect for nutritious weeknight dinners. Featuring tender salmon fillets with irresistibly crispy skin, this recipe highlights simple yet flavorful seasonings like garlic powder, dried thyme, and fragrant lemon zest. The secret to achieving that ultimate crunch lies in patting the salmon dry and cooking it skin-side down in hot olive oil without disturbing for a few minutes. Ready in just 20 minutes from prep to plate, this dish is a protein-packed powerhouse, garnished with fresh parsley and served alongside zesty lemon wedges for the perfect finishing touch. Whether you’re meal prepping or treating yourself to gourmet comfort food, this salmon recipe delivers on taste, texture, and health benefits in every bite.
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Recipe Information
Ingredients
- 4 pieces (about 6 ounces each) salmon fillets
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 teaspoon garlic powder
- 0.5 teaspoon dried thyme
- 1 teaspoon lemon zest
- 2 tablespoons olive oil
- 1 whole (cut into wedges, for serving) lemon
- 2 tablespoons (chopped, for garnish) fresh parsley
Instructions
Pat the salmon fillets dry with paper towels to remove excess moisture. This step is crucial for achieving a crispy skin.
Season both sides of the salmon fillets with salt, black pepper, garlic powder, dried thyme, and lemon zest.
Preheat a large non-stick skillet over medium-high heat.
Once the skillet is hot, add olive oil, swirling to coat the bottom evenly.
Carefully place the salmon fillets in the skillet, skin side down. Do not overcrowd the skillet; cook in batches if necessary.
Cook the salmon for about 4-5 minutes without moving it to allow the skin to become crispy.
Gently flip the salmon using a spatula. Cook for an additional 3-4 minutes, or until the flesh is opaque and flakes easily with a fork.
Remove the salmon from the skillet and transfer to a serving plate.
Garnish with fresh parsley and serve with lemon wedges for squeezing over the top.
Serve immediately for the best texture and taste.
Nutrition Facts
Calories |
1540 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 104.6 g | 134% | |
| Saturated Fat | 15.3 g | 76% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 272 mg | 91% | |
| Sodium | 2913 mg | 127% | |
| Total Carbohydrate | 9.9 g | 4% | |
| Dietary Fiber | 8.4 g | 30% | |
| Total Sugars | 1.6 g | ||
| Protein | 143.1 g | 286% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 45 mg | 3% | |
| Iron | 5.5 mg | 31% | |
| Potassium | 194 mg | 4% | |
*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.
