Heart-Healthy Pan Seared Salmon
Experience the ultimate blend of flavor and nutrition with our Heart-Healthy Pan Seared Salmon recipe! This quick and easy dish features perfectly seasoned salmon fillets pan-seared to golden, crispy perfection and topped with a refreshing homemade lemon-dill sauce. Prepared in just 25 minutes, this recipe is rich in omega-3 fatty acids and heart-friendly ingredients like extra virgin olive oil, fresh garlic, and fragrant dill. The zesty burst of lemon elevates the flavors, creating a light yet satisfying entrée perfect for busy weeknights or elegant dinners. Serve this wholesome salmon dish with steamed veggies or a side of quinoa for a complete, nutritious meal. Perfect for health-conscious cooks seeking vibrant, delicious recipes!
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Ingredients
- 4 pieces (6 oz each) salmon fillets
- 2 tablespoons extra virgin olive oil
- 1 whole lemon
- 2 tablespoons fresh dill
- 2 cloves garlic
- 1 teaspoon salt
- 0.5 teaspoon black pepper
Directions
Step 1
Pat the salmon fillets dry with kitchen paper. Season both sides with salt and black pepper.
Step 2
Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat.
Step 3
Place the salmon fillets skin-side down in the skillet. Cook undisturbed for 4-5 minutes until the salmon is cooked 2/3 of the way up and the skin is crispy.
Step 4
Turn the salmon fillets over and cook for another 2-3 minutes until the salmon is completely cooked through and opaque.
Step 5
While the salmon is cooking, zest half of the lemon and squeeze its juice. Mince the fresh dill and garlic cloves.
Step 6
In a small bowl, mix the remaining tablespoon of olive oil, lemon zest, lemon juice, dill, and garlic to form the sauce.
Step 7
Once the salmon is cooked, remove it from the skillet and place it on a serving plate.
Step 8
Spoon the lemon-dill sauce over each salmon fillet evenly.
Step 9
Serve the salmon immediately, garnished with extra fresh dill if desired.
Nutrition Facts
| Serving size | (785.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1521.7 |
| Total Fat 104.5g | 0% |
| Saturated Fat 14.9g | 0% |
| Polyunsaturated Fat 0.1g | |
| Cholesterol 272.2mg | 0% |
| Sodium 2909.2mg | 0% |
| Total Carbohydrate 8.1g | 0% |
| Dietary Fiber 7.6g | 0% |
| Total Sugars 1.5g | |
| Protein 142.8g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 38.5mg | 0% |
| Iron 5.0mg | 0% |
| Potassium 145.1mg | 0% |
Source of Calories