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Perfectly seared salmon with an incredibly crispy skin and a tender, flaky interior. This simple, heart-healthy recipe uses garlic powder and black pepper for flavor, making it a delicious low-sodium main course ready in under 15 minutes.
Prepare the salmon fillets
Sear the salmon
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Perfectly seared salmon with an incredibly crispy skin and a tender, flaky interior. This simple, heart-healthy recipe uses garlic powder and black pepper for flavor, making it a delicious low-sodium main course ready in under 15 minutes.
This american recipe takes 15 minutes to prepare and yields 4 servings. At 290.81 calories per serving with 28.3g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Serve immediately
This recipe is naturally keto-friendly. Serve with a side of steamed asparagus or a green salad with an olive oil vinaigrette.
This recipe is already dairy-free as it uses olive oil instead of butter.
This recipe is naturally gluten-free. Ensure all your seasonings are certified gluten-free if you have a high sensitivity.
For an even faster meal, use thinner salmon fillets, which will cook in about 2-3 minutes per side.
Salmon is one of the best sources of long-chain omega-3 fatty acids, which are known to reduce inflammation, lower blood pressure, and support brain health.
Provides complete protein essential for muscle repair, bone health, and maintaining a healthy metabolism.
Salmon is a natural source of Vitamin D, a crucial nutrient for bone health and immune function that is not found in many foods.
The combination of omega-3s and low sodium content in this recipe helps support cardiovascular health by managing blood pressure and cholesterol levels.
Yes, pan-seared salmon is very healthy. It's an excellent source of high-quality protein, omega-3 fatty acids, and vitamin D. This low-sodium version is particularly good for heart health.
A 5-ounce (140g) serving of this pan-seared salmon has approximately 320-350 calories, primarily from the protein and healthy fats in the fish and the olive oil.
The salmon is cooked when it flakes easily with a fork and the center is opaque. For perfect results, use a meat thermometer; it should read 145°F (63°C) at the thickest part.
The most common reasons for soggy skin are not patting the salmon dry enough, not having the pan hot enough, or not cooking it skin-side down for long enough. Ensure the surface is bone-dry and the pan is shimmering hot.
Absolutely. The cooking time will be shorter, about 3-4 minutes per side depending on the thickness. You won't get the crispy skin, but it will still be delicious.
