Mediterranean Diet Pan Seared Salmon with Crispy Skin

Savor the vibrant flavors of the Mediterranean with this Pan Seared Salmon with Crispy Skin recipe, a dish that embodies the heart-healthy principles of the Mediterranean diet. Perfectly pan-fried salmon fillets, seasoned simply with sea salt and black pepper, achieve a restaurant-quality crispy skin that’s irresistibly golden and flavorful. Infused with the freshness of garlic, zesty lemon, and a medley of chopped dill and parsley, this quick and nutritious recipe is ready in just 22 minutes, making it an ideal weeknight dinner option. Drizzle the tangy lemon-herb sauce over the salmon for an elegant finish that's as visually stunning as it is delicious. Pair this dish with a side of roasted vegetables or a light quinoa salad for a wholesome meal packed with healthy fats and bold Mediterranean flavors.

Nutriscore Rating: 67/100

Prep Time:10 mins

Cook Time:12 mins

Total Time:22 mins

Servings: 4

Ingredients

• 4 pieces Salmon fillets, skin-on
• 2 tablespoons Olive oil
• 1 teaspoon Sea salt
• 0.5 teaspoon Black pepper
• 2 pieces Garlic cloves, minced
• 1 piece Lemon, zested and juiced
• 2 tablespoons Fresh dill, chopped
• 2 tablespoons Fresh parsley, chopped

Directions

Step 1

Pat the salmon fillets dry with a paper towel. This step is crucial for achieving a crispy skin.

Step 2

Season both sides of the salmon fillets with sea salt and black pepper evenly.

Step 3

In a large non-stick skillet, heat the olive oil over medium-high heat until it shimmers.

Step 4

Gently place the salmon fillets skin-side down in the skillet. Press each fillet down lightly with a spatula to ensure the skin is making contact with the pan.

Step 5

Cook the salmon on the skin side for about 6 to 7 minutes, without moving it, to allow the skin to crisp up properly.

Step 6

Turn the salmon fillets gently to the flesh side and continue cooking for another 2 to 3 minutes, or until just cooked through to your liking.

Step 7

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

Step 8

In the same pan, reduce the heat to medium, and add the minced garlic. Sauté for about 30 seconds or until fragrant.

Step 9

Add the lemon zest and juice to the pan, along with the chopped dill and parsley. Stir well and remove from heat immediately to prevent the herbs from wilting.

Step 10

Drizzle the lemon and herb mixture over the salmon fillets and serve immediately.

Nutrition Facts

Serving size	(790.8g)

Amount per serving	% Daily Value*
Calories	1522.2

Total Fat 85.8g	0%
Saturated Fat 18.1g	0%
Polyunsaturated Fat 2.7g
Cholesterol 415.1mg	0%
Sodium 2716.2mg	0%
Total Carbohydrate 9.0g	0%
Dietary Fiber 2.4g	0%
Total Sugars 1.6g
Protein 173.8g	0%

Vitamin D 2516.9IU	0%
Calcium 146.5mg	0%
Iron 5.7mg	0%
Potassium 2389.5mg	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: 51.4%

Protein: 46.2%

Carbs: 2.4%