Searing salmon at a high temperature locks in the natural juices and heart-healthy oils while creating an irresistible golden crust.
Salmon is not only one of the most nutrient-dense foods available but it also happens to be one of the easiest to prepare. Like anything, the secret to cooking salmon is to start with a high-quality, fresh product. The better the fish, the less time and fuss it requires. And since I can barely keep my eyes open past 1 PM these days, I am all about fuss-free.
Speaking of exhaustion, people often ask me if salmon is safe to eat during pregnancy. Not only is it completely safe to eat but it is highly encouraged!
Why is salmon healthy?
The health benefits of salmon are practically endless but here are a few big ones:
- DHA’s: The DHA’s found in salmon are a powerful type of fat that helps promote brain development during pregnancy. These fats are even more important in the third-trimester when brain growth is at an all-time high.
- Omega-3’s: Salmon is an excellent source of omega-3 fatty acids which may reduce the risk of heart disease, lower your chance of getting cancer and fight inflammation.
- Vitamin E: Salmon is a good source of Vitamin E, a powerful antioxidant. These antioxidants help fight cell damage which helps prevent cancer and heart disease.
Oh and just when you thought this dish couldn’t get any healthier, I throw in my easy and addictive Sautéed Swiss Chard with Garlic and Lemon recipe. If you don’t have Swiss chard, swap out kale, spinach or your favorite leafy green. My husband and 2 year old can’t get enough of this fast side dish. I hope you love it as much as we do.
Your fork is waiting.
Easy Pan Seared Salmon
Ingredients
- 24 ounce salmon filets divided into 4 ounce salmon filets
- 1 teaspoon olive oil
- 1 teaspoon kosher salt
- 1/2 teaspoon black pepper
- 4 servings Sautéed Swiss Chard with Lemon and Garlic optional
Instructions
- Pre-heat a large skillet over high heat then drizzle with olive oil.
- Sprinkle salmon filets evenly with salt and pepper then place in the pan, skin side down.
- Cook 4 minutes on the first side or until a nice golden brown crust forms. Flip over and cook additional 3-4 minutes.
- Serve over Sautéed Swiss Chard with Lemon and Garlic.
Nutrition
Kathleen Wabinga
I can’t wait to try this I looks so GOOD I can taste it already. I come from the Pacific North West British Columbia, Canada. My father was a commercial fisherman so growing up we had a surplus of Salmon! I know Lucky Me!! The other recipe with the lemon garlic sauce looks amazing as well. YUM!!
Liz DellaCroce
Oh wow that’s amazing! Lucky you is right!
Kristi Rimkus
I love the looks of the heart healthy meal. I’m always looking for a way to add chard to the menu as it comes often in my csa. I hope you don’t mind, but I’ve linked to your recipe on my weekend healthy recipes roundup over at the blog.
Liz DellaCroce
Thank you so much Kristi – I appreciate it! Have a great weekend!
Amelia
Searing salmon makes it SO MUCH better than other cooking methods, right?! And I love the idea of these garlicky greens! Can’t wait to give those a try. Hope you’re feeling well, my friend!
Liz DellaCroce
Yes!! I love seared salmon!!! Thank you friend!!
Gaby
I could eat salmon everyday. I love this with the Swiss chard, just gorgeous!
Susan
Copper River salmon is the best! My favorite grocery store in Richmond, VA, which unfortunately no longer exists, always carried it when it was in season, and I always looked forward to getting it. I’m not sure I can get my husband to eat salmon, but I’m definitely keeping this recipe, including the chard. My husband is getting better about liking some of the weird stuff (his description) I cook, so there is hope. :-)
Liz DellaCroce
You must give it a try!! This is one of my husband’s favorite meals of all time and trust me, he is a burgers and pizza guy!
Susan
Finding Copper River salmon here will not happen. El Paso just doesn’t get into stuff like that. But I think any wild salmon should work. At some point I will give give it a try – when I’ve been cooking all stuff he already likes for a while… :-)
Coty and Mariah@quirksandtwists
Yay, for tons of garlic! The swiss chard looks mighty good!
Liz DellaCroce
I hope you like it!! It’s one of our favorites!
Julia
I love a good salmon recipe–so healthy and good for you. My son used to eat it but now that he is a whopping 2 years old the picky stage has set in–it makes me sad because I know how good it is for their little developing brains! :) I can’t wait to try this recipe.
Liz DellaCroce
It’s funny, Asher is getting a bit more picky by the day as well! Certainly things he used loved he won’t eat and vice versa!
Jeanette
Love how simple and delicious this looks Liz – a great healthy meal!
Liz DellaCroce
Thank you so much Jeanette!! Have a great weekend!
Natalie @ Tastes Lovely
I just found your blog and I love it! This salmon looks so tasty. I’m going to have to give that swiss chard a try too.
Liz DellaCroce
Thank you so much Natalie!! Appreciate it!!
Norma | Allspice and Nutmeg
Liz, this looks so delicious! I love salmon. Can’t wait to try this!
Liz DellaCroce
Thank you Norma!! Enjoy!
Laura (Blogging Over Thyme)
My kind of dinner! Love, love swiss chard. The more garlic, the better. And that salmon! Such a beautiful color. Nothing beats wild Alaskan :)
Liz DellaCroce
I’m such a more garlic the better person too!!