Mediterranean Diet Pan-Seared Salmon with Lemon Dill Sauce
Elevate your dinner table with this Mediterranean Diet Pan-Seared Salmon with Lemon Dill Sauce, a recipe that combines simplicity with gourmet flavor. Perfectly seasoned salmon fillets are pan-seared to crispy, golden perfection, then crowned with a creamy and zesty lemon dill sauce made with Greek yogurt, fresh dill, and a touch of honey. Ready in just 25 minutes, this heart-healthy recipe embraces the Mediterranean diet’s signature ingredients like olive oil, garlic, and citrus, ensuring a nutritious yet decadent meal. Serve this dish alongside roasted veggies or a fresh green salad for a restaurant-quality experience right in your own kitchen. Whether you're seeking low-carb, gluten-free, or nutrient-packed options, this recipe is a wholesome choice for any day of the week.
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Recipe Information
Ingredients
- 4 pieces (about 6 oz each) salmon fillets
- 2 tablespoons olive oil
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 whole lemon
- 2 tablespoons fresh dill
- 0.5 cup Greek yogurt
- 1 garlic clove
- 1 teaspoon honey
Instructions
1. Pat the salmon fillets dry with paper towels and season both sides with salt and black pepper.
2. Heat the olive oil in a large skillet over medium-high heat until it shimmers.
3. Place the salmon fillets skin-side down in the skillet. Cook for about 4-5 minutes without moving them until the skin is crispy.
4. Carefully flip the fillets and cook for another 3-4 minutes on the other side, or until the salmon is cooked through and flakes easily with a fork.
5. While the salmon is cooking, prepare the lemon dill sauce. Zest the lemon and then juice it, setting both aside.
6. In a small bowl, combine Greek yogurt, lemon juice, lemon zest, finely chopped fresh dill, minced garlic clove, and honey. Mix well until smooth.
7. Serve the pan-seared salmon with a generous drizzle of the lemon dill sauce on top. Garnish with additional dill if desired.
Nutrition Facts
Calories |
409 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 26.1 g | 33% | |
| Saturated Fat | 3.9 g | 19% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 69 mg | 23% | |
| Sodium | 634 mg | 28% | |
| Total Carbohydrate | 5.8 g | 2% | |
| Dietary Fiber | 2.4 g | 9% | |
| Total Sugars | 3.4 g | ||
| Protein | 39.2 g | 78% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 49 mg | 4% | |
| Iron | 1.5 mg | 8% | |
| Potassium | 106 mg | 2% | |
*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.
