High Protein Pan-Fried Salmon
Elevate your dinner game with this quick, flavorful, and nutritious High Protein Pan-Fried Salmon recipe. Featuring succulent, wild-caught salmon fillets seasoned with garlic powder, salt, and black pepper, this dish highlights the natural richness of salmon while delivering a delightful crispy skin. A touch of olive oil and fresh lemon juice ties the flavors together, creating the perfect balance of zest and indulgence. Ready in just 20 minutes, this protein-packed meal is ideal for a busy weeknight or an elevated weekend dinner. Garnished with fresh dill and served with lemon wedges, it’s a satisfying, healthy option that pairs beautifully with your favorite vegetables or a hearty grain. Perfect for those searching for a wholesome, low-carb, or keto-friendly recipe, this pan-fried salmon is a must-try!
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Recipe Information
Ingredients
- 4 pieces (6 oz each) Salmon fillets (skin-on, preferably wild-caught)
- 2 tablespoons Olive oil
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 whole Lemon
- 0.5 teaspoon Garlic powder
- 2 tablespoons Fresh dill (optional, for garnish)
Instructions
Preheat a large non-stick skillet over medium-high heat.
Pat the salmon fillets dry with a paper towel to remove excess moisture. This helps achieve a crispy skin.
Season the salmon fillets evenly with salt, black pepper, and garlic powder.
Cut the lemon in half. Juice one half and slice the other half into wedges for serving.
Add the olive oil to the skillet. Once the oil is shimmering, carefully place the salmon fillets in the pan, skin-side down.
Cook the salmon for 4-5 minutes without moving them to allow the skin to crisp up.
Flip the salmon fillets and cook for an additional 3-4 minutes, or until the salmon is just cooked through and flakes easily with a fork.
Once cooked, remove the salmon from the skillet and sprinkle with fresh lemon juice.
Transfer the salmon to serving plates and garnish with fresh dill, if using.
Serve immediately with lemon wedges on the side.
Nutrition Facts
Calories |
512 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.0 g | 55% | |
| Saturated Fat | 7.9 g | 40% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 71 mg | 24% | |
| Sodium | 2432 mg | 106% | |
| Total Carbohydrate | 7.5 g | 3% | |
| Dietary Fiber | 2.1 g | 8% | |
| Total Sugars | 1.5 g | ||
| Protein | 26.1 g | 52% | |
| Vitamin D | 14.9 mcg | 75% | |
| Calcium | 39 mg | 3% | |
| Iron | 1.7 mg | 9% | |
| Potassium | 541 mg | 12% | |
*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.
