Heart-Healthy Pan-Fried Salmon
Elevate your weeknight dinner routine with this "Heart-Healthy Pan-Fried Salmon" recipe, a quick and flavorful meal that’s as nourishing as it is delicious. Succulent salmon fillets are seared to crispy perfection in heart-friendly extra virgin olive oil, then brightened with the zesty tang of fresh lemon and a sprinkle of aromatic dill. Paired with a sautéed medley of tender baby spinach and sweet red onion, lightly flavored with garlic, this dish is a powerhouse of omega-3s, vitamins, and antioxidants. Ready in just 25 minutes, this easy-to-make, nutrient-packed recipe is perfect for those seeking a wholesome, low-effort meal that doesn’t skimp on taste.
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Scan with your phone to download!
Ingredients
- 2 pieces salmon fillets
- 2 tablespoons extra virgin olive oil
- 1 whole lemon
- 2 cloves garlic
- 1 tablespoon fresh dill
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 cups baby spinach
- 0.5 whole red onion
Directions
Step 1
Begin by preparing your ingredients: Zest and juice the lemon, mince the garlic cloves, and finely chop the fresh dill and half of the red onion.
Step 2
Pat the salmon fillets dry with a paper towel and season both sides with salt and black pepper.
Step 3
In a large non-stick skillet, heat the extra virgin olive oil over medium-high heat.
Step 4
Once the oil is hot, add the salmon fillets skin-side down. Cook for about 3-4 minutes or until the skin is crispy and golden brown.
Step 5
Carefully flip the salmon fillets and cook the other side for another 2-3 minutes or until cooked through. The salmon should flake easily with a fork.
Step 6
While the salmon is cooking, in a separate pan, lightly sauté the minced garlic and red onion until fragrant and slightly softened.
Step 7
Add the baby spinach to the pan and cook until just wilted, for about 1-2 minutes. Squeeze a bit of lemon juice over the spinach and toss well.
Step 8
Transfer the cooked salmon to a serving plate and garnish with the lemon zest, lemon juice, and fresh dill.
Step 9
Serve immediately with the sautéed spinach and onion on the side for a complete heart-healthy meal.
Nutrition Facts
| Serving size | (484.4g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 772.0 |
| Total Fat 56.3g | 0% |
| Saturated Fat 8.0g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 100mg | 0% |
| Sodium 1431.9mg | 0% |
| Total Carbohydrate 16.7g | 0% |
| Dietary Fiber 6.7g | 0% |
| Total Sugars 4.7g | |
| Protein 55.4g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 105.9mg | 0% |
| Iron 4.2mg | 0% |
| Potassium 234.3mg | 0% |
Source of Calories