Mediterranean Diet Pan Seared Salmon with Crispy Skin
Delight in the rich flavors of the Mediterranean with our Pan Seared Salmon with Crispy Skin, a quick and nutritious recipe perfect for weeknight dinners. This dish highlights flaky, tender salmon fillets boasting irresistibly crispy skin, achieved through expert pan-searing techniques. Infused with the vibrant zest of fresh lemon, aromatic garlic, and delicate herbs like dill and parsley, every bite is a celebration of Mediterranean-inspired goodness. Ready in just 22 minutes, this heart-healthy recipe, crafted with olive oil and seasoned to perfection, is ideal for those following the Mediterranean diet. Serve it alongside a fresh salad or your favorite roasted vegetables for a wholesome, restaurant-quality meal at home.
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Recipe Information
Ingredients
- 4 pieces Salmon fillets, skin-on
- 2 tablespoons Olive oil
- 1 teaspoon Sea salt
- 0.5 teaspoon Black pepper
- 2 pieces Garlic cloves, minced
- 1 piece Lemon, zested and juiced
- 2 tablespoons Fresh dill, chopped
- 2 tablespoons Fresh parsley, chopped
Instructions
Pat the salmon fillets dry with a paper towel. This step is crucial for achieving a crispy skin.
Season both sides of the salmon fillets with sea salt and black pepper evenly.
In a large non-stick skillet, heat the olive oil over medium-high heat until it shimmers.
Gently place the salmon fillets skin-side down in the skillet. Press each fillet down lightly with a spatula to ensure the skin is making contact with the pan.
Cook the salmon on the skin side for about 6 to 7 minutes, without moving it, to allow the skin to crisp up properly.
Turn the salmon fillets gently to the flesh side and continue cooking for another 2 to 3 minutes, or until just cooked through to your liking.
Remove the salmon from the pan and set it aside on a plate.
In the same pan, reduce the heat to medium, and add the minced garlic. Sauté for about 30 seconds or until fragrant.
Add the lemon zest and juice to the pan, along with the chopped dill and parsley. Stir well and remove from heat immediately to prevent the herbs from wilting.
Drizzle the lemon and herb mixture over the salmon fillets and serve immediately.
Nutrition Facts
Calories |
1522 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 85.8 g | 110% | |
| Saturated Fat | 18.1 g | 90% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 415 mg | 138% | |
| Sodium | 2716 mg | 118% | |
| Total Carbohydrate | 9.0 g | 3% | |
| Dietary Fiber | 2.4 g | 9% | |
| Total Sugars | 1.6 g | ||
| Protein | 173.8 g | 348% | |
| Vitamin D | 62.9 mcg | 315% | |
| Calcium | 146 mg | 11% | |
| Iron | 5.7 mg | 32% | |
| Potassium | 2390 mg | 51% | |
*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.
