Low Fat Pan-Fried Salmon
Enjoy a deliciously healthy take on seafood with this Low Fat Pan-Fried Salmon recipe! Perfectly pan-seared salmon fillets are infused with fresh, vibrant flavors from a tangy lemon and dill marinade, accented by a hint of garlic and black pepper. Cooked to flaky perfection in just a touch of olive oil, this heart-healthy dish is ideal for those seeking a quick yet gourmet meal that’s low in fat but big on flavor. Ready in under 25 minutes, it's perfect for weeknight dinners or any time you’re craving a light, nutritious entrée. Serve with a garnish of fresh dill and a lemon wedge for an elegant finishing touch.
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Recipe Information
Ingredients
- 2 pieces (6 oz each) Salmon fillets, skin-on
- 2 tablespoons Lemon juice
- 1 tablespoon Fresh dill, chopped
- 0.5 teaspoon Garlic powder
- 0.5 teaspoon Salt
- 0.25 teaspoon Black pepper
- 2 teaspoons Olive oil
Instructions
Rinse the salmon fillets under cold water and pat dry with paper towels.
In a small bowl, mix together the lemon juice, fresh dill, garlic powder, salt, and black pepper to create a marinade.
Place the salmon fillets in a shallow dish. Pour the marinade over them, ensuring the flesh is well-coated. Let the salmon marinate for about 10 minutes at room temperature.
Heat a non-stick skillet over medium heat and add 2 teaspoons of olive oil, swirling to coat the pan lightly.
Once the oil is hot, carefully place the salmon fillets skin-side down in the pan.
Cook the salmon for about 5-6 minutes on the first side, or until the skin is crispy and the fish is opaque halfway up the sides.
Gently flip the fillets and cook on the other side for another 5-6 minutes, or until the salmon is cooked through and flakes easily with a fork.
Remove from pan and let rest for a couple of minutes before serving.
Serve the salmon fillets hot, optionally garnishing with a few more sprigs of fresh dill and a lemon wedge on the side.
Nutrition Facts
Calories |
884 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.8 g | 73% | |
| Saturated Fat | 11.2 g | 56% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 208 mg | 69% | |
| Sodium | 1374 mg | 60% | |
| Total Carbohydrate | 3.7 g | 1% | |
| Dietary Fiber | 0.4 g | 1% | |
| Total Sugars | 0.8 g | ||
| Protein | 86.6 g | 173% | |
| Vitamin D | 31.5 mcg | 157% | |
| Calcium | 56 mg | 4% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 1152 mg | 24% | |
*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.
