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 1PM 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! 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 help 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. 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
- 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
- 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.
Disclaimer: My friends at Copper River Salmon sent me this beautiful fish to sample. I was not compensated to write this post and all opinions are my own.