High Protein Pan-Seared Salmon with Lemon Dill Sauce
Elevate your dinner game with this High Protein Pan-Seared Salmon with Lemon Dill Sauce—an irresistible blend of crispy, golden salmon and a creamy, zesty sauce packed with fresh dill and bright lemon flavors. Perfectly seared to lock in its natural juices, the salmon is seasoned simply but effectively with garlic powder, salt, and pepper, then basted with butter for an extra layer of richness. The star of this dish, the lemon dill sauce, combines tangy Greek yogurt, freshly squeezed lemon juice, and a touch of honey to balance the flavors into a luscious, high-protein accompaniment. Ready in just 25 minutes, this recipe is ideal for busy weeknights or a healthy gourmet treat. Serve it with a side of roasted vegetables or quinoa for a complete, nutrient-packed meal that’s as delicious as it is nutritious. Keywords: pan-seared salmon, lemon dill sauce, high-protein dinner, quick seafood recipes, healthy salmon recipe.
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Recipe Information
Ingredients
- 4 pieces salmon fillets
- 2 tablespoons olive oil
- 1 teaspoon salt
- 1 teaspoon ground black pepper
- 1 teaspoon garlic powder
- 2 tablespoons butter
- 3 tablespoons lemon juice, freshly squeezed
- 2 tablespoons fresh dill, chopped
- 1 cup Greek yogurt, plain
- 2 cloves garlic, minced
- 1 teaspoon honey
- 1 teaspoon lemon zest
Instructions
Start by patting the salmon fillets dry with paper towels. This will ensure a nice, crispy sear.
Season both sides of the salmon fillets with salt, ground black pepper, and garlic powder evenly.
In a large non-stick skillet, heat olive oil over medium-high heat. Once the oil is shimmering, gently place the salmon fillets skin-side down in the skillet.
Cook the salmon fillets without moving them for about 4-5 minutes until the skin is crispy and the fillet begins to turn opaque.
Carefully flip the fillets using a spatula and add the butter to the pan. Cook for another 3-4 minutes, occasionally spooning the melted butter over the top of the fillets.
Remove the salmon from the pan and set it aside on a plate to rest.
For the lemon dill sauce, mix the Greek yogurt, freshly squeezed lemon juice, chopped fresh dill, minced garlic, honey, and lemon zest in a small bowl.
Stir the mixture until well combined and smooth.
Serve the salmon fillets with the lemon dill sauce drizzled over the top or on the side.
Garnish with additional fresh dill and lemon wedges if desired. Enjoy your high-protein meal!
Nutrition Facts
Calories |
1619 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 112.0 g | 144% | |
| Saturated Fat | 28.2 g | 141% | |
| Polyunsaturated Fat | 3.5 g | ||
| Cholesterol | 290 mg | 97% | |
| Sodium | 2998 mg | 130% | |
| Total Carbohydrate | 25.3 g | 9% | |
| Dietary Fiber | 5.6 g | 20% | |
| Total Sugars | 15.9 g | ||
| Protein | 130.2 g | 260% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 332 mg | 26% | |
| Iron | 4.5 mg | 25% | |
| Potassium | 524 mg | 11% | |
*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.
