High Protein Crispy Pan-Fried Salmon
Elevate your mealtime with this High Protein Crispy Pan-Fried Salmon recipe, a perfect fusion of flavor, texture, and nutrition. Each golden-brown salmon fillet features a crackling crispy skin achieved through expert pan-frying techniques, while the tender, flaky flesh is infused with a fragrant blend of garlic, thyme, and fresh lemon zest. Ready in just 20 minutes, this quick and healthy recipe is a fantastic source of lean protein, ideal for those seeking a delicious low-carb dinner or a post-workout meal. Garnished with fresh parsley and served with zesty lemon wedges, this salmon pairs seamlessly with roasted vegetables or a light green salad for a restaurant-quality dish you can easily make at home. Whether you're cooking for family or hosting a dinner party, this simple yet impressive recipe is guaranteed to impress!
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Ingredients
- 4 pieces (about 6 ounces each) salmon fillets
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 teaspoon garlic powder
- 0.5 teaspoon dried thyme
- 1 teaspoon lemon zest
- 2 tablespoons olive oil
- 1 whole (cut into wedges, for serving) lemon
- 2 tablespoons (chopped, for garnish) fresh parsley
Directions
Step 1
Pat the salmon fillets dry with paper towels to remove excess moisture. This step is crucial for achieving a crispy skin.
Step 2
Season both sides of the salmon fillets with salt, black pepper, garlic powder, dried thyme, and lemon zest.
Step 3
Preheat a large non-stick skillet over medium-high heat.
Step 4
Once the skillet is hot, add olive oil, swirling to coat the bottom evenly.
Step 5
Carefully place the salmon fillets in the skillet, skin side down. Do not overcrowd the skillet; cook in batches if necessary.
Step 6
Cook the salmon for about 4-5 minutes without moving it to allow the skin to become crispy.
Step 7
Gently flip the salmon using a spatula. Cook for an additional 3-4 minutes, or until the flesh is opaque and flakes easily with a fork.
Step 8
Remove the salmon from the skillet and transfer to a serving plate.
Step 9
Garnish with fresh parsley and serve with lemon wedges for squeezing over the top.
Step 10
Serve immediately for the best texture and taste.
Nutrition Facts
| Serving size | (786.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1539.9 |
| Total Fat 104.6g | 0% |
| Saturated Fat 15.3g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 272.2mg | 0% |
| Sodium 2913.4mg | 0% |
| Total Carbohydrate 9.9g | 0% |
| Dietary Fiber 8.4g | 0% |
| Total Sugars 1.6g | |
| Protein 143.1g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 44.6mg | 0% |
| Iron 5.5mg | 0% |
| Potassium 194.3mg | 0% |
Source of Calories