High Protein Pan-Seared Salmon with Lemon Dill Sauce

Elevate your weeknight dinner with this irresistible High Protein Pan-Seared Salmon with Lemon Dill Sauce. Perfectly seasoned salmon fillets are expertly seared to achieve a crispy, golden crust while remaining tender and flaky on the inside. The dish is complemented by a creamy, tangy lemon dill sauce made with Greek yogurt, freshly squeezed lemon juice, and aromatic fresh dill, offering a vibrant and refreshing finish. Packed with protein and brimming with bright flavors, this quick and easy recipe comes together in just 25 minutes, making it ideal for healthy eating without sacrificing taste. Serve it with a side of roasted vegetables or a crisp salad for a wholesome, restaurant-quality meal right at home. Perfect for both busy weeknights and elegant dinner parties!

Nutriscore Rating: 66/100

Prep Time:10 mins

Cook Time:15 mins

Total Time:25 mins

Servings: 4

Ingredients

• 4 pieces salmon fillets
• 2 tablespoons olive oil
• 1 teaspoon salt
• 1 teaspoon ground black pepper
• 1 teaspoon garlic powder
• 2 tablespoons butter
• 3 tablespoons lemon juice, freshly squeezed
• 2 tablespoons fresh dill, chopped
• 1 cup Greek yogurt, plain
• 2 cloves garlic, minced
• 1 teaspoon honey
• 1 teaspoon lemon zest

Directions

Step 1

Start by patting the salmon fillets dry with paper towels. This will ensure a nice, crispy sear.

Step 2

Season both sides of the salmon fillets with salt, ground black pepper, and garlic powder evenly.

Step 3

In a large non-stick skillet, heat olive oil over medium-high heat. Once the oil is shimmering, gently place the salmon fillets skin-side down in the skillet.

Step 4

Cook the salmon fillets without moving them for about 4-5 minutes until the skin is crispy and the fillet begins to turn opaque.

Step 5

Carefully flip the fillets using a spatula and add the butter to the pan. Cook for another 3-4 minutes, occasionally spooning the melted butter over the top of the fillets.

Step 6

Remove the salmon from the pan and set it aside on a plate to rest.

Step 7

For the lemon dill sauce, mix the Greek yogurt, freshly squeezed lemon juice, chopped fresh dill, minced garlic, honey, and lemon zest in a small bowl.

Step 8

Stir the mixture until well combined and smooth.

Step 9

Serve the salmon fillets with the lemon dill sauce drizzled over the top or on the side.

Step 10

Garnish with additional fresh dill and lemon wedges if desired. Enjoy your high-protein meal!

Nutrition Facts

Serving size	(877.4g)

Amount per serving	% Daily Value*
Calories	1618.9

Total Fat 112.0g	0%
Saturated Fat 28.2g	0%
Polyunsaturated Fat 3.5g
Cholesterol 290.3mg	0%
Sodium 2998.0mg	0%
Total Carbohydrate 25.3g	0%
Dietary Fiber 5.6g	0%
Total Sugars 15.9g
Protein 130.2g	0%

Vitamin D 4.5IU	0%
Calcium 332.2mg	0%
Iron 4.5mg	0%
Potassium 523.9mg	0%

*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.

Source of Calories

Fat: 61.8%

Protein: 32.0%

Carbs: 6.2%