High Protein Pan Seared Salmon
Elevate your dinner game with this High Protein Pan Seared Salmon recipe, a nutritious and flavorful dish perfect for weeknight meals or special occasions. Succulent salmon fillets are seasoned simply with sea salt and black pepper to let their natural richness shine, then seared to perfection in heart-healthy olive oil for a crispy, golden crust. Infused with the aromatic flavors of fresh rosemary, garlic, and a bright squeeze of lemon juice, this easy recipe packs a protein punch while delivering gourmet-level taste in just 25 minutes. Serve this quick and elegant dish alongside your favorite roasted vegetables or a refreshing salad for a balanced, protein-rich meal that’s as wholesome as it is delicious. Perfect for keto, paleo, or high-protein diets, this pan-seared salmon will be your go-to recipe for a healthy, satisfying dinner.
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Ingredients
- 4 pieces salmon fillets
- 2 tablespoons olive oil
- 1 whole lemon
- 3 cloves garlic
- 2 sprigs fresh rosemary
- 0.5 teaspoons sea salt
- 0.5 teaspoons black pepper
Directions
Step 1
Begin by gathering all your ingredients and tools. You will need a non-stick frying pan, a cutting board, a sharp knife, and tongs.
Step 2
Pat the salmon fillets dry with a paper towel to ensure a good sear. Season both sides of the fillets with sea salt and black pepper.
Step 3
Peel and mince the garlic cloves. Cut the lemon in half. Save one half for juice and slice the other half for garnish.
Step 4
Heat the olive oil in a non-stick frying pan over medium-high heat until shimmering.
Step 5
Add the garlic to the pan and sauté for about 30 seconds until fragrant.
Step 6
Place the salmon fillets in the pan, skin-side down. Add the rosemary sprigs around the salmon.
Step 7
Cook the salmon for 5-6 minutes on the first side, without moving, until the skin is crispy and the fillets are mostly cooked through.
Step 8
Carefully turn the fillets over using tongs and cook for another 2-3 minutes until the salmon is just cooked through and the top is golden brown.
Step 9
Squeeze the juice of half a lemon over the salmon and remove the pan from the heat.
Step 10
Transfer the salmon fillets to serving plates. Garnish each plate with a slice of lemon and a sprig of rosemary.
Step 11
Serve immediately, pairing with your choice of sides such as steamed vegetables or a fresh salad.
Nutrition Facts
| Serving size | (600.6g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1206.6 |
| Total Fat 84.2g | 0% |
| Saturated Fat 12.4g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 200mg | 0% |
| Sodium 1566.5mg | 0% |
| Total Carbohydrate 9.1g | 0% |
| Dietary Fiber 6.4g | 0% |
| Total Sugars 1.5g | |
| Protein 105.3g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 39.1mg | 0% |
| Iron 4.1mg | 0% |
| Potassium 136.9mg | 0% |
Source of Calories