Pan Seared Salmon
Pan seared salmon is a delicious and healthy way to enjoy this nutrient-rich fish. Not only is it packed with protein and omega-3 fatty acids, but it also contains a wide variety of vitamins and minerals that can help to support our overall health.
One of the main nutritional benefits of pan seared salmon is its high protein content. Protein is an essential nutrient that plays a vital role in many of the body's functions, including the building and repair of tissues, the production of enzymes and hormones, and the maintenance of healthy muscles. This recipe is a staple for many of our athletes post-workout, providing over 30 grams of protein in just 5 ounces.
In addition to protein, pan seared salmon is also a great source of omega-3 fatty acids. These are a type of unsaturated fat that have been shown to have numerous health benefits, including reducing inflammation, lowering blood pressure, and improving heart health. Omega-3s are considered essential fats, meaning that they cannot be produced by the body and must be obtained through diet. Pan seared salmon is one of the best sources of omega-3s, with a single serving containing up to 2.5 grams of these beneficial fats.
Another nutritional benefit of pan seared salmon is its high vitamin and mineral content. Salmon is a good source of vitamins B6 and B12, as well as niacin and selenium. These vitamins and minerals play important roles in maintaining energy levels, supporting immune function, and helping to regulate metabolism. Salmon is also a good source of potassium, which is important for maintaining healthy blood pressure and supporting proper muscle function.
In addition to the nutrients mentioned above, pan seared salmon is also a good source of other important vitamins and minerals, such as vitamin D, iron, and zinc. This recipe is loaded with nutrition and so simple to make! Serve with a whole grain and your favorite vegetable, or on top of a salad.
Servings: Makes 4 servings
Ingredients
1 lb. (16 oz.) fresh salmon
1 Tbsp. extra-virgin olive oil or butter
¼ tsp freshly ground black pepper
¼ tsp salt
¼ tsp garlic granules (or garlic powder)
1 Tbsp fresh dill (or 1 tsp dried dill), optional
½ lemon, juiced
Directions
Rinse fresh salmon under cold water and thoroughly pat dry with a paper towel. Cut into 4 filets (4 oz each). Season each fillet with garlic salt, pepper, and dill.
In a non-stick or cast iron skillet, heat oil over medium-high heat. Place each fillet skin-side up and let cook for 3-4 minutes. Avoid moving salmon as it cooks.
Carefully flip salmon skin-side down and cook for an additional 3-4 minutes or completely cooked. When salmon is about finished cooking, drizzle lemon juice over each fillet and serve immediately.
*Cooking time may vary depending on the thickness of salmon. Salmon is done when it appears opaque and flakes easily. The skin can easily be removed after cooking by sliding a flat spatula between the fillet and the skin and gently pulling it through.
