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Fresh baked salmon with herbs and lemon slices, perfect for healthy dinners.

Pan-Seared Salmon

Close-up of a smiling woman with curly dark hair sitting indoors at a cafe or restaurant.Amy Golden
5 from 1 vote
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Main Course
Cuisine American
Servings 4
Calories 401 kcal

Ingredients
  

  • 4 salmon fillets 6 ounces each, skin-on, about 1 inch thick
  • 1 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon olive oil
  • 6 tablespoons salted butter softened
  • 1 1/2 tablespoons fresh lemon juice
  • 4 cloves garlic minced
  • 1 tablespoon fresh dill chopped
  • 1 tablespoon fresh parsley chopped

Instructions
 

  • If your salmon fillets have scales, gently scrape them off with a knife.
    Fresh salmon fillets on a wooden cutting board for healthy seafood recipes.
  • Combine the softened butter, lemon juice, minced garlic, chopped dill and parsley in a small bowl. Mash them together until well mixed. Set aside.
    Lemon garlic herb sauce with fresh dill and garlic in a ceramic bowl on a textured blue background.
  • Pat the salmon fillets dry with paper towels. This will help achieve that crispy sear.
    Fresh raw salmon fillets on paper towels, ready for cooking or baking.
  • In a large nonstick skillet, heat the olive oil over medium-high heat until it's shimmering (sprinkle a drop of water in the pan, if it sizzles, you're good to go).
    Olive oil in non-stick frying pan for cooking or sautéing.
  • Season the fillets with sea salt and black pepper on both sides before searing.
    Fresh salmon fillets seasoned with salt, pepper, and spices ready for baking or cooking.
  • Place the fillets skin side down in the pan, spacing them evenly. Press down gently with a fish spatula for the first 10 seconds to prevent the skin from curling. Let them sear for 5-6 minutes until they're mostly opaque with just the top slightly underdone.
    Juice salmon fillets seasoned with salt, pepper, and herbs in a non-stick skillet.
  • Flip the fillets over and quickly add the lemon herb butter to the pan (not directly on the salmon). Let the butter melt and spoon it over the salmon as it cooks for about 1 more minute. Aim for an internal temperature of 125°F for medium-rare, 130°F for medium, or 140°F for well-done.
    Golden brown seared salmon fillets in a black skillet.
  • Once done, transfer plates and spoon the extra lemon butter sauce over the top.

Nutrition

Calories: 401kcalCarbohydrates: 2gProtein: 34gFat: 28gSaturated Fat: 13gSodium: 836mgFiber: 0.2g
Keyword pan seared salmon
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