Elevate Your Taste Buds with Pan Seared Salmon

When it comes to healthy eating, salmon is a superstar. This cold-water fish is not only delicious and versatile, but also packed with nutrients that your body needs to function properly. Pan-seared salmon is a simple yet delicious way to prepare this fish, providing a crispy texture and intense flavor that will leave your taste buds satisfied.

One of the key nutritional benefits of salmon is its high content of omega-3 fatty acids, which are essential for brain function, heart health, and reducing inflammation in the body. Salmon is also a great source of protein, which helps to keep you feeling full and supports muscle growth and repair. It is rich in selenium, vitamin B12, vitamin D, and other important vitamins and minerals that contribute to overall health.

Pan Seared Salmon

Salmon is a delicious and healthy way to fuel your body. It's versatile, packed with nutrients, and high in omega-3 fatty acids. Pan-seared salmon offers a crispy texture and intense flavor, while also providing protein for muscle growth and repair.

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Prep Time 10 minutes mins

Cook Time 12 minutes mins

Course Main Course

Servings 4

Ingredients

  

• 4 6OZ Salmon Fillet about 1 inch
• 1/2 Tsp Salt
• 1/4 Tsp Black Pepper
• 1 Tbsp Olive Oil
• 1 Medium Lemon
• 4 Cloves Garlic
• 1 Tbs Fresh Dill
• 1 Tbs Fresh Parsley

Instructions

 

• Before cooking the salmon, make sure to descale it by scraping off the scales with a knife.
• Next, prepare a mixture of butter, lemon juice, garlic, dill, and parsley in a small bowl and set it aside.
• To ensure even browning, use paper towels to pat the salmon fillets dry.
• Heat the olive oil in a nonstick skillet over medium-high heat until hot.
• Season the salmon with sea salt and black pepper, then add it to the pan, skin side down. Use a fish spatula to press down on each fillet for the first 10 seconds to prevent curling.
• Cook for 5-6 minutes until the salmon is 80-90% opaque. Flip the fillets and add the herb butter mixture to the pan.
• Cook for another minute, stirring the melting butter around the salmon. Use a thermometer to check the internal temperature of the salmon; cook to desired doneness. Spoon the lemon butter sauce over the salmon and remove from heat immediately to avoid overcooking.

Notes

Vitamin C, B6 Pyridoxine , B12 Cobalamin, D, Magnesium, Calcium, Iron

Keyword dill, Garlic, Lemon, parsley, salmon

Cooking Tip

How long to cook seared salmon depends on how big it is. Aim for around 5-6 minutes with the skin down, until it’s almost cooked, then 1-2 minutes with the skin up. Check that it’s cooked through by breaking off part of the edge with a fork. To make sure it’s done properly, use a meat thermometer to check the temperature. If you want it medium rare, it should be 125 degrees F. For a medium cook, it should be 130 degrees F, and 140 degrees F for a medium well cook.

Serve the fish with Garlic & Butter Mixed Whole Grains and Spinach Salad. Or leave off the dill, and top with guac, sour cream, cabbage, on a corn tortilla and you got yourself a fish taco.

Make it a whole nourishing meal by adding some whole grains leafy greens, roots, or fruit.

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