High Protein Perfectly Seared Salmon
Elevate your mealtime with this High Protein Perfectly Seared Salmon recipe, a quick and nutritious dish that delivers restaurant-quality results in just 20 minutes. Featuring tender, flaky salmon fillets seasoned with garlic, black pepper, and a touch of salt, this recipe highlights the art of achieving a golden-brown, crispy sear that locks in flavor and moisture. Drizzled with fresh lemon juice and garnished with aromatic dill, each bite bursts with light, zesty freshness. Packed with lean protein and heart-healthy fats, this dish is ideal for anyone looking to balance health and indulgence. Whether you're prepping a weeknight dinner or impressing guests, this skillet-seared salmon pairs beautifully with roasted veggies, quinoa, or a simple side salad. Perfect for easy, nutrient-dense cooking!
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Ingredients
- 4 pieces (6 ounces each) Salmon fillets
- 2 tablespoons Olive oil
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 whole Lemon
- 2 tablespoons, chopped Fresh dill
- 0.5 teaspoon Garlic powder
Directions
Step 1
Pat the salmon fillets dry with paper towels to remove excess moisture. This step is crucial for getting a crispy sear.
Step 2
Season both sides of each fillet with salt, black pepper, and garlic powder.
Step 3
Heat 2 tablespoons of olive oil in a large non-stick skillet over medium-high heat. The oil should shimmer but not smoke.
Step 4
Place the salmon fillets in the skillet, skin side down, if they have skin. Press down lightly on the fillets with a spatula to ensure contact with the skillet.
Step 5
Cook without moving them until the bottom is golden brown and crispy, about 4-5 minutes. You should see the cook line about halfway up the fillets.
Step 6
Flip the fillets carefully and cook for an additional 3-4 minutes for medium-rare, or longer depending on your desired level of doneness.
Step 7
Remove the skillet from the heat and transfer the salmon to a plate to rest for a couple of minutes.
Step 8
Squeeze fresh lemon juice over the top of each fillet and garnish with chopped fresh dill.
Step 9
Serve immediately with your choice of sides.
Nutrition Facts
| Serving size | (778.7g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 1530.3 |
| Total Fat 104.5g | 0% |
| Saturated Fat 15.3g | 0% |
| Polyunsaturated Fat 2.7g | |
| Cholesterol 272.2mg | 0% |
| Sodium 2909.7mg | 0% |
| Total Carbohydrate 7.5g | 0% |
| Dietary Fiber 7.6g | 0% |
| Total Sugars 1.5g | |
| Protein 142.7g | 0% |
| Vitamin D 0IU | 0% |
| Calcium 30.4mg | 0% |
| Iron 5.1mg | 0% |
| Potassium 134.2mg | 0% |
Source of Calories