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Pan Seared Salmon Dinner

A simple yet delicious pan-seared salmon dish, packed with protein and omega-3 fatty acids, perfect for a healthy dinner.
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Prep Time 20 minutes
Cook Time 10 minutes
Total Time 30 minutes
Servings: 2 servings
Course: Dinner, Main Course
Cuisine: American, Healthy
Calories: 320
Ingredients Method Notes

Ingredients
  

Main Ingredients
  • 2 pieces salmon fillets (about 6 ounces each)
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 piece lemon, juiced
  • Salt and pepper, to taste
  • Fresh herbs (like dill or parsley) for garnish

Method
 

Preparation
  1. Start by patting your salmon fillets dry with paper towels. Season both sides generously with salt and pepper.
  2. In a large skillet, heat the olive oil over medium-high heat until it’s shimmering.
Cooking
  1. Carefully place the salmon fillets skin-side down in the skillet. Let them cook without moving them for about 4-5 minutes.
  2. Gently flip the fillets using a spatula. Add the minced garlic and lemon juice to the pan around the fish. Cook for another 3-4 minutes until the salmon is opaque and flakes easily with a fork.
  3. Transfer the salmon to plates, spooning some of the pan juices over the top. Garnish with fresh herbs, and serve warm with your favorite sides.

Notes

For a lighter option, replace the olive oil with a low-calorie cooking spray. This salmon is great for meal prep. Cooked salmon can be stored in the fridge for quick meals throughout the week.