High Protein Pan-Fried Salmon
Elevate your weeknight dinners with this irresistible High Protein Pan-Fried Salmon recipe! Featuring tender, flaky salmon fillets with a perfectly crisped skin, this dish is a quick and nutritious delight packed with lean protein and omega-3 fatty acids. Lightly seasoned with garlic powder, salt, and pepper, and finished with a burst of fresh lemon juice and dill, this easy 20-minute meal strikes the perfect balance of simplicity and flavor. Ideal for busy schedules, this one-pan recipe ensures minimal cleanup while delivering maximum taste. Serve it alongside your favorite vegetables or grains for a balanced, restaurant-quality meal at home. It's the ultimate go-to for healthy eating without compromising on indulgence!
Try SnapCalorie's FREE AI assisted nutrition tracking free in the App store or on Android.
Ingredients
- 4 pieces (6 oz each) Salmon fillets (skin-on, preferably wild-caught)
- 2 tablespoons Olive oil
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 1 whole Lemon
- 0.5 teaspoon Garlic powder
- 2 tablespoons Fresh dill (optional, for garnish)
Directions
Step 1
Preheat a large non-stick skillet over medium-high heat.
Step 2
Pat the salmon fillets dry with a paper towel to remove excess moisture. This helps achieve a crispy skin.
Step 3
Season the salmon fillets evenly with salt, black pepper, and garlic powder.
Step 4
Cut the lemon in half. Juice one half and slice the other half into wedges for serving.
Step 5
Add the olive oil to the skillet. Once the oil is shimmering, carefully place the salmon fillets in the pan, skin-side down.
Step 6
Cook the salmon for 4-5 minutes without moving them to allow the skin to crisp up.
Step 7
Flip the salmon fillets and cook for an additional 3-4 minutes, or until the salmon is just cooked through and flakes easily with a fork.
Step 8
Once cooked, remove the salmon from the skillet and sprinkle with fresh lemon juice.
Step 9
Transfer the salmon to serving plates and garnish with fresh dill, if using.
Step 10
Serve immediately with lemon wedges on the side.
Nutrition Facts
| Serving size | 211.1 grams (211.1g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 512 |
| Total Fat 43.00g | 55% |
| Saturated Fat 7.90g | 40% |
| Polyunsaturated Fat 2.70g | |
| Cholesterol 71mg | 24% |
| Sodium 2432mg | 106% |
| Total Carbohydrate 7.50g | 3% |
| Dietary Fiber 2.10g | 8% |
| Total Sugars 1.50g | |
| Protein 26.10g | 52% |
| Vitamin D 597IU | 2983% |
| Calcium 39mg | 3% |
| Iron 2mg | 9% |
| Potassium 541mg | 12% |
Source of Calories