Active Time:15 minsTotal Time:15 minsServings:4Jump to Nutrition Facts
Active Time:15 minsTotal Time:15 minsServings:4
Active Time:15 mins
Active Time:
15 mins
Total Time:15 mins
Total Time:
Servings:4
Servings:
4
Jump to Nutrition Facts
Photographer: Morgan Hunt Glaze, Food Stylist: Ruth Blackburn, Prop Stylist: Christine Keely
Cook Mode(Keep screen awake)Ingredients4(5-ounce)skin-on salmon fillets½teaspoongarlic powder½teaspoonsalt½teaspoonsalt-free lemon pepper1tablespoonextra-virgin olive oil1largeclove garlic, crushed1tablespoonunsalted butter1tablespoonchopped fresh herbs, such as parsley, chivesand/ordill½teaspoongrated lemon zestLemon wedges for serving
Cook Mode(Keep screen awake)
Ingredients
4(5-ounce)skin-on salmon fillets
½teaspoongarlic powder
½teaspoonsalt
½teaspoonsalt-free lemon pepper
1tablespoonextra-virgin olive oil
1largeclove garlic, crushed
1tablespoonunsalted butter
1tablespoonchopped fresh herbs, such as parsley, chivesand/ordill
½teaspoongrated lemon zest
Lemon wedges for serving
Directions
Pat salmon dry and sprinkle on both sides with garlic powder, salt and lemon pepper.
Heat oil in a large nonstick skillet over medium-high heat until shimmering. Add the salmon, skin-side down; cook, pressing the fillets down slightly with a spatula until they rest flat against the pan, about 15 seconds. Release spatula and continue cooking until the skin releases easily from the pan and the fish edges are opaque, 3 to 4 minutes. Reduce heat to medium-low and flip the salmon. Add garlic and butter to the pan; cook until an instant-read thermometer inserted into the thickest portion registers 145°F, 2 to 4 minutes, swirling the butter in the pan occasionally. Remove and discard the garlic clove.
Transfer the salmon to a platter; sprinkle evenly with herbs and lemon zest. Serve with lemon wedges.
Frequently Asked Questions
In addition to healthy fat, salmon also contains a powerful antioxidant called astaxanthin. It’s what gives salmon its orange-colored flesh—and the darker the color, the higher the levels of astaxanthin the fish contains. This potent antioxidant has also been linked to protection against inflammation, and consequently, cardiovascular disease, cancer, eye diseases and aging.
While some people shy away from the skin because they’re not sure it’s safe to eat—or the thought of eating it is unappealing—salmon skin is safe to eat. Not only is it safe, but it’s also packed with the same nutrients that salmon flesh has. If you choose to remove the skin, wait until the fish is cooked. Keeping the skin on can help the fish maintain more of those healthy fats and nutrients.
Wild salmon tend to have less fat than farmed salmon because the salmon must swim farther to find food—in other words, the wild fish get more exercise than farmed salmon. But remember, the type of fat in salmon is mostly the heart-healthy kind. Wild salmon also tend to have deeper-colored flesh, which means they have more of the antioxidant astaxanthin. With that said, wild salmon may also have a stronger taste than farmed salmon and may dry out more during the cooking process due to having less fat. Ultimately,either choice—farmed or wild—is a healthy, nutritional option, so buy whichever you prefer.
There are a few factors to determine if the salmon you’re buying is sustainable, such as the type of salmon, where it’s from and whether it’s wild-caught or farmed. For informed choices, check the websites of reputable sources likeSeafood Watchor theMarine Stewardship Council, which have up-to-date information on sustainable salmon.
If you don’t have lemon pepper, you can use your favorite store-bought salt-free seasoning. You can also make your ownSalmon Seasoningas a substitute for the seasoning in this recipe.
When buying fresh salmon fillets, the salmon should be firm to the touch and should bounce back after touching. It should have a mild, neutral smell and not be overly fishy.
There’s no need to adjust the recipe. You can pan-sear skinless salmon fillets following the procedure in Step 2.
Sear the salmon skin-side down first, for about 3 to 4 minutes, until it releases from the pan and is crisp.
It’s best to use an instant-read thermometer to check for internal doneness, but there are a couple of cues to look for if you don’t have one. Salmon is cooked when it turns opaque all the way through and flakes easily with a fork.
Originally appeared: EatingWell.com, May 2023
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Nutrition Facts(per serving)259Calories15gFat1gCarbs28gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
