Seared salmon

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Course: Supper
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 4 people
Calories: 191kcal

Ingredients

Fish

  • 2 salmon fillets (150-200g each), skin on
  • 2 tbsp olive oil
  • salt and pepper to taste
  • 1 lemon thinly sliced
  • fresh herbs (such as dill, parsley, or thyme) for garnish

Instructions

  • Preheat the Pan: Place a non-stick skillet or frying pan on medium-high heat and add the olive oil. Allow the pan to heat up.
  • Prepare the Salmon: Pat the salmon fillets dry with paper towels. Season both sides of each fillet with salt and pepper to taste.

Sear the Salmon:

  • Once the pan is hot, carefully place the salmon fillets in the pan, skin-side down.
  • Cook for about 4-5 minutes on one side, or until the skin becomes crispy and the salmon easily releases from the pan. Do not move the fillets around while they are cooking; this helps achieve a good sear.
  • Flip the salmon fillets over using a spatula and cook for an additional 2-3 minutes, or until the salmon reaches your desired level of doneness. The internal temperature should be around 52-57°C for medium-rare to medium doneness.
  • Add Lemon Slices: During the last minute of cooking, add the lemon slices to the pan. This will infuse the salmon with a citrusy flavor.
  • Serve: Carefully remove the salmon fillets and lemon slices from the pan. Transfer them to a serving plate.
  • Garnish: Sprinkle fresh herbs over the seared salmon fillets for added flavor and presentation.
  • Enjoy: Serve your seared salmon hot with your favorite side dishes, such as steamed vegetables, rice, or a fresh salad.
    This recipe should yield four servings of delicious seared salmon. Enjoy your meal!
Nutrition Facts
Seared salmon
Amount per Serving
Calories
191
% Daily Value*
Fat
 
13
g
20
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
7
g
Cholesterol
 
47
mg
16
%
Sodium
 
38
mg
2
%
Potassium
 
454
mg
13
%
Carbohydrates
 
3
g
1
%
Fiber
 
1
g
4
%
Sugar
 
1
g
1
%
Protein
 
17
g
34
%
Vitamin A
 
40
IU
1
%
Vitamin C
 
14
mg
17
%
Calcium
 
17
mg
2
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.

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