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team behind spoonacular does not possess any medical qualifications and the information may be found to be incorrect or out of date based on future research.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 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,pescetarian,gluten free,dairy free,pescatarian lunch,main course,main dish,dinner
spoonacular Score:89%

Spoonacular Score: 89%

 

Pan Seared Salmon might be just the main course you are searching for. For $4.23 per serving, this recipe covers 26% of your daily requirements of vitamins and minerals. One serving contains 487 calories, 34g of protein, and 38g of fat. Head to the store and pick up olive oil, dill, lemon wedges, and a few other things to make it today. To use up the olive oil you could follow this main course with the Sauteed Banana, Granolan and Yogurt Parfait as a dessert. From preparation to the plate, this recipe takes approximately 25 minutes. 2 people have made this recipe and would make it again. It is a good option if you're following a caveman, gluten free, dairy free, and primal diet. All things considered, we decided this recipe deserves a spoonacular score of 90%. This score is spectacular. Try Pan-Seared Eggplant with Buttermilk Dressing, Pan-Seared Tuna Steaks with Tomato Spinach Sauce, and Pan-Seared White Fish With Mussels, Cabbage Shoots, and Cream for similar recipes.

Salmon works really well with Chardonnay, Pinot Noir, and Sauvignon Blanc. To decide on white or red, you should consider your seasoning and sauces. Chardonnay is a great friend to buttery, creamy dishes, while sauvignon blanc can complement herb or citrus-centric dishes. A light-bodied, low-tannin red such as the pinot noir goes great with broiled or grilled salmon. The Hahn Winery Monterey Chardonnay with a 4.5 out of 5 star rating seems like a good match. It costs about 13 dollars per bottle.

Hahn Winery Monterey Chardonnay

This rounded and supple Chardonnay delights with aromas of pineapple, mango, pear and vanilla that gracefully give way to flavors of green banana, baked apples and toffee. Its ample mouthfeel reveals a delicate acidity beautifully balanced with a lingering note of sweet butter on the creamy 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
1  garlic clove
garlic clove
1 Tbsp
1 Tbsp lemon juice
lemon juice
some
some lemon wedges
lemon wedges
0.25 cups
0.25 cups olive oil
olive oil
1.33 oz
1.33 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  garlic clove
1
garlic clove
1 Tbsp lemon juice
1 Tbsp
lemon juice
some lemon wedges
some
lemon wedges
0.25 cups olive oil
0.25 cups
olive oil
1.33 oz salmon fillets
1.33 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: $4.20
Ingredient
¼ teaspoons black pepper
1 tablespoon fresh dill
1 garlic clove
1 tablespoon lemon juice
¼ cups olive oil
12 ounces salmon fillets
Price
$0.01
$0.02
$0.07
$0.10
$0.64
$7.55
$8.39

Tips

Health Tips

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

Price Tips

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

  • If you want the health benefits of salmon without the pricetag that comes with fresh and even frozen fillets, look for recipes using canned salmon.

Cooking Tips

  • Here's a trick for peeling garlic quickly. Put the garlic clove on your cutting board. Take a knife with a thick blade and place the blade flat across the garlic clove (the clove should be closer to the handle than the middle of the blade). Whack down on the flat side of the blade with your free hand to smoosh the garlic a bit. Done correctly, the skin will peel right off.

  • Fresh herbs should be added toward the end of the cooking process — even at the very last minute?especially delicate herbs like cilantro, basil, and dill. Hardier herbs like bay leaves, rosemary, and thyme can be added earlier.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Don't have fresh herbs? Substitute dried herbs, but use about 1/3 less because dried herbs are more potent than fresh.

  • get more cooking tips

Green Tips

  • Wild Alaskan salmon is considered the most sustainable choice.

Disclaimer

Nutritional Information

Quickview
485 Calories
33g Protein
37g Total Fat
1g Carbs
73% Health Score
Limit These
Calories
485
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 B1
0.39mg
26%

Vitamin E
3mg
26%

Potassium
853mg
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
4%

Calcium
25mg
3%

Vitamin A
85IU
2%

covered percent of daily need

Related Recipes