High Protein Perfectly Seared Salmon
Elevate your weeknight meals with this 'High Protein Perfectly Seared Salmon' recipe—a quick, healthy, and mouthwatering dish packed with lean protein and fresh flavors. Featuring tender salmon fillets seasoned with garlic powder, salt, and black pepper, this recipe captures the essence of simplicity while achieving an irresistible golden-brown sear in just minutes. A squeeze of zesty lemon juice and a sprinkle of aromatic fresh dill provide the perfect finishing touch, making every bite vibrant and refreshing. With minimal prep and cook time, this skillet-seared salmon is an ideal option for busy families or health-conscious individuals looking for a nourishing, gourmet experience. Serve it alongside your favorite side dishes to create a complete, well-rounded meal that's sure to impress. Perfect for keywords like "quick salmon recipe," "healthy high-protein dinner," and "how to sear salmon."
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Recipe Information
Ingredients
- 4 pieces (6 ounces each) Salmon fillets
- 2 tablespoons Olive oil
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 whole Lemon
- 2 tablespoons, chopped Fresh dill
- 0.5 teaspoon Garlic powder
Instructions
Pat the salmon fillets dry with paper towels to remove excess moisture. This step is crucial for getting a crispy sear.
Season both sides of each fillet with salt, black pepper, and garlic powder.
Heat 2 tablespoons of olive oil in a large non-stick skillet over medium-high heat. The oil should shimmer but not smoke.
Place the salmon fillets in the skillet, skin side down, if they have skin. Press down lightly on the fillets with a spatula to ensure contact with the skillet.
Cook without moving them until the bottom is golden brown and crispy, about 4-5 minutes. You should see the cook line about halfway up the fillets.
Flip the fillets carefully and cook for an additional 3-4 minutes for medium-rare, or longer depending on your desired level of doneness.
Remove the skillet from the heat and transfer the salmon to a plate to rest for a couple of minutes.
Squeeze fresh lemon juice over the top of each fillet and garnish with chopped fresh dill.
Serve immediately with your choice of sides.
Nutrition Facts
Calories |
1530 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 104.5 g | 134% | |
| Saturated Fat | 15.3 g | 76% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 272 mg | 91% | |
| Sodium | 2910 mg | 127% | |
| Total Carbohydrate | 7.5 g | 3% | |
| Dietary Fiber | 7.6 g | 27% | |
| Total Sugars | 1.5 g | ||
| Protein | 142.7 g | 285% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 30 mg | 2% | |
| Iron | 5.1 mg | 28% | |
| Potassium | 134 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.
