Heart-Healthy Pan-Seared Salmon with Lemon Dill Sauce
Elevate your weeknight dinner game with this Heart-Healthy Pan-Seared Salmon with Lemon Dill Sauce! This quick and easy recipe pairs perfectly crisp, golden-brown salmon fillets with a creamy and tangy yogurt-based sauce infused with fresh dill, zesty lemon, and a touch of garlic. Not only rich in omega-3s and packed with protein, but this dish also comes together in just 25 minutes, making it a go-to for busy yet health-conscious cooks. Lightly seared in heart-healthy olive oil, the salmon stays tender and flaky, while the vibrant homemade sauce adds a burst of flavor that’s both refreshing and guilt-free. Perfect for a nutritious dinner served alongside roasted veggies or a crisp green salad, this recipe is a winner for your taste buds and your wellbeing.
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Ingredients
- 4 6-ounce pieces salmon fillets
- 2 tablespoons extra virgin olive oil
- 1 teaspoon sea salt
- 0.5 teaspoon black pepper
- 2 lemons (zest and juice)
- 0.25 cup, chopped fresh dill
- 1 cup plain Greek yogurt
- 1 clove, minced garlic
- 1 teaspoon honey
Directions
Step 1
Pat the salmon fillets dry with paper towels, season with sea salt and black pepper on both sides.
Step 2
Heat the olive oil in a large non-stick or cast-iron skillet over medium-high heat.
Step 3
Once the oil is hot, place the salmon fillets skid-side up in the pan.
Step 4
Cook the salmon, without moving it, until the flesh side is golden brown, about 4 minutes.
Step 5
Carefully flip the fillets over and cook the skin side until the salmon is just cooked through, about 3 to 5 more minutes depending on the thickness.
Step 6
While the salmon is cooking, prepare the lemon dill sauce by combining Greek yogurt, lemon zest, lemon juice, chopped dill, minced garlic, and honey in a small bowl.
Step 7
Stir until all the ingredients are well incorporated and the sauce is smooth.
Step 8
Once the salmon is cooked, remove it from the pan and let it rest for a minute.
Step 9
Serve the pan-seared salmon hot, drizzled with the lemon dill sauce or with the sauce on the side.
Nutrition Facts
| Serving size | (1100.0g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1738.6 |
| Total Fat 109.5g | 0% |
| Saturated Fat 17.9g | 0% |
| Polyunsaturated Fat 0.2g | |
| Cholesterol 296.7mg | 0% |
| Sodium 2965.6mg | 0% |
| Total Carbohydrate 28.7g | 0% |
| Dietary Fiber 9.3g | 0% |
| Total Sugars 17.5g | |
| Protein 167.9g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 348.5mg | 0% |
| Iron 6.0mg | 0% |
| Potassium 627.9mg | 0% |
Source of Calories