High Protein Pan Seared Salmon
Elevate your weeknight dinners with this High Protein Pan Seared Salmon recipe—a quick and nutritious meal brimming with bold flavors. Perfectly seasoned salmon fillets are pan-seared to golden-brown perfection, with crispy skin that adds an irresistible texture. Infused with the aromatic richness of garlic and fresh rosemary, each bite is a delightful blend of savory and citrusy notes, thanks to a generous squeeze of fresh lemon juice. Ready in just 25 minutes, this protein-packed dish is ideal for those seeking wholesome, satisfying eats. Serve with steamed vegetables or a vibrant salad to create a balanced and beautifully plated meal.
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Recipe Information
Ingredients
- 4 pieces salmon fillets
- 2 tablespoons olive oil
- 1 whole lemon
- 3 cloves garlic
- 2 sprigs fresh rosemary
- 0.5 teaspoons sea salt
- 0.5 teaspoons black pepper
Instructions
Begin by gathering all your ingredients and tools. You will need a non-stick frying pan, a cutting board, a sharp knife, and tongs.
Pat the salmon fillets dry with a paper towel to ensure a good sear. Season both sides of the fillets with sea salt and black pepper.
Peel and mince the garlic cloves. Cut the lemon in half. Save one half for juice and slice the other half for garnish.
Heat the olive oil in a non-stick frying pan over medium-high heat until shimmering.
Add the garlic to the pan and sauté for about 30 seconds until fragrant.
Place the salmon fillets in the pan, skin-side down. Add the rosemary sprigs around the salmon.
Cook the salmon for 5-6 minutes on the first side, without moving, until the skin is crispy and the fillets are mostly cooked through.
Carefully turn the fillets over using tongs and cook for another 2-3 minutes until the salmon is just cooked through and the top is golden brown.
Squeeze the juice of half a lemon over the salmon and remove the pan from the heat.
Transfer the salmon fillets to serving plates. Garnish each plate with a slice of lemon and a sprig of rosemary.
Serve immediately, pairing with your choice of sides such as steamed vegetables or a fresh salad.
Nutrition Facts
Calories |
1207 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 84.2 g | 108% | |
| Saturated Fat | 12.4 g | 62% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 200 mg | 67% | |
| Sodium | 1566 mg | 68% | |
| Total Carbohydrate | 9.1 g | 3% | |
| Dietary Fiber | 6.4 g | 23% | |
| Total Sugars | 1.5 g | ||
| Protein | 105.3 g | 211% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 39 mg | 3% | |
| Iron | 4.1 mg | 23% | |
| Potassium | 137 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.
