Sign In Chef

OR

No account yet? Sign up.

Forgot your password?

×

Our Disclaimer (The serious stuff)

By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

Spoonacular is a recipe search engine that sources recipes from across the web. We do our best to find recipes suitable for many diets — whether vegetarian, vegan, gluten free, dairy free, etc. — but we cannot guarantee that a recipe's ingredients are safe for your diet. Always read ingredient lists from the original source (follow the link from the "Instructions" field) in case an ingredient has been incorrectly extracted from the original source or has been labeled incorrectly in any way. Moreover, it is important that you always read the labels on every product you buy to see if the product could cause an allergic reaction or if it conflicts with your personal or religious beliefs. If you are still not sure after reading the label, contact the manufacturer.

We also attempt to estimate the cost and calculate the nutritional information for the recipes found on our site. Again, we cannot guarantee the accuracy of this information. Additionally, our nutrition visualizer that suggests that you limit sodium, sugar, etc., and get enough protein, vitamins, and minerals is not intended as medical advice. Similarly, our health tips are based on articles we have read from various sources across the web, and are not based on any medical training. The team behind spoonacular does not possess any medical qualifications and the information may be found to be incorrect or out of date based on future research. If you need help planning your diet or determining which foods (and recipes) are safe for you, contact a registered dietitian, allergist, or another medical professional.

Spoonacular is not responsible for any adverse effects or damages that occur because of your use of the website or any information it provides (e.g. after cooking/consuming a recipe on spoonacular.com or on any of the sites we link to, after reading information from articles or shared via social media, etc.)

×

Pan Seared Salmon

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a paleo diet.paleo
This recipe is suitable for a primal diet.primal
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $4.2 One serving costs about $4.2

$4.20 per serving

2 people like this recipe

2 likes

This recipe is ready in 25 minutes

Ready in 25 minutes

2 gluten-free,dairy-free,healthy,paleo,primal,pescetarian,gluten free,dairy free,paleolithic,primal,whole 30,pescatarian lunch,main course,main dish,dinner
spoonacular Score:90%

Spoonacular Score: 90%

 

You can never have too many main course recipes, so give Pan Seared Salmon a try. This recipe serves 2. One portion of this dish contains about 34g of protein, 38g of fat, and a total of 485 calories. For $4.2 per serving, this recipe covers 26% of your daily requirements of vitamins and minerals. 2 people were glad they tried this recipe. From preparation to the plate, this recipe takes around 25 minutes. It is brought to you by Foodista. It is a good option if you're following a gluten free, dairy free, paleolithic, and primal diet. If you have pepper, dill, salmon fillets, and a few other ingredients on hand, you can make it. All things considered, we decided this recipe deserves a spoonacular score of 90%. This score is spectacular. If you like this recipe, you might also like recipes such as Pan Seared Honey Glazed Salmon with Browned Butter Lime Sauce – The Best Salmon I’ve Ever Eaten, Pan Seared Honey Glazed Salmon with Browned Butter Lime Sauce – The Best Salmon I’ve Ever Eaten, and Pan-seared Salmon.

Fish works really well with Pinot Noir, Pinot Grigio, and Gruener Veltliner. Fish is as diverse as wine, so it's hard to pick wines that go with every fish. A crisp white wine, such as a pinot grigio or Grüner Veltliner, will suit any delicately flavored white fish. Meaty, strongly flavored fish such as salmon and tuna can even handle a light red wine, such as a pinot noir. The Bodega Chacra Treinta y Dos Pinot Noir with a 5 out of 5 star rating seems like a good match. It costs about 100 dollars per bottle.

Bodega Chacra Treinta y Dos Pinot Noir

Chacra Treinta y Dos is a single vineyard wine, made from old vineyards planted in 1932 on a land layered with clay, sand and pebbles. The most structured of all Chacra’s wines, Chacra Treinta y Dos is meant to be aged. Its soft characteristics and velvety tannins, however, make it drinkable at a younger age. This red balances toasted spice and mesquite notes with the macerated cherry fruit character, remaining fresh through the mineral-tinged finish.

» Get this wine on Wine.com

Ingredients

Servings:
0.25 tsps
0.25 tsps black pepper
black pepper
1 Tbsp
1 Tbsp fresh dill
fresh dill
1 Tbsp
1 Tbsp fresh dill
fresh dill
1
1  garlic clove
garlic clove
1 Tbsp
1 Tbsp lemon juice
lemon juice
some
some lemon wedges
lemon wedges
0.25 cup
0.25 cup olive oil
olive oil
12 oz
12 oz salmon fillets
salmon fillets
0.13 tsps
0.13 tsps salt
salt
0.25 tsps black pepper
0.25 tsps
black pepper
1 Tbsp fresh dill
1 Tbsp
fresh dill
1 Tbsp fresh dill
1 Tbsp
fresh dill
1  garlic clove
1
garlic clove
1 Tbsp lemon juice
1 Tbsp
lemon juice
some lemon wedges
some
lemon wedges
0.25 cup olive oil
0.25 cup
olive oil
12 oz salmon fillets
12 oz
salmon fillets
0.13 tsps salt
0.13 tsps
salt

Equipment

frying pan
frying pan
bowl
bowl
frying pan
frying pan
bowl
bowl


Instructions

  1. In a bowl combine 1 tbsp olive oil, salt, pepper, garlic, lemon juice, and dill.
  2. Add salmon fillets. Let them marinate for 15 minutes at room temperature.
  3. Preheat a large skillet on medium heat for 2 minutes. Add 1 tsp olive oil and then add salmon. Cook for 5 minutes per side. Salmon should be done when it flakes easily with a fork.
  4. Transfer to plates. Serve with lemon wedges.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $4.21
Ingredient
¼ teaspoons black pepper
1 tablespoon fresh dill
1 tablespoon fresh dill
1 garlic clove
1 tablespoon lemon juice
¼ cups olive oil
12 ounces salmon fillets
Price
$0.01
$0.02
$0.02
$0.07
$0.10
$0.64
$7.55
$8.41

Nutritional Information

Quickview
485 Calories
33g Protein
37g Total Fat
1g Carbs
72% Health Score
Limit These
Calories
485k
24%

Fat
37g
58%

  Saturated Fat
5g
34%

Carbohydrates
1g
0%

  Sugar
0.23g
0%

Cholesterol
93mg
31%

Sodium
221mg
10%

Get Enough Of These
Protein
33g
68%

Vitamin B12
5µg
90%

Selenium
62µg
89%

Vitamin B6
1mg
71%

Vitamin B3
13mg
67%

Vitamin B2
0.65mg
38%

Phosphorus
343mg
34%

Vitamin B5
2mg
29%

Vitamin E
3mg
26%

Vitamin B1
0.39mg
26%

Potassium
855mg
24%

Copper
0.44mg
22%

Vitamin K
16µg
16%

Magnesium
50mg
13%

Folate
44µg
11%

Iron
1mg
9%

Zinc
1mg
7%

Vitamin C
4mg
5%

Manganese
0.09mg
5%

Calcium
26mg
3%

Vitamin A
101IU
2%

covered percent of daily need

Related Recipes