5 from 15 votes
Methi Garlic Salmon
Methi Garlic Salmon features salmon fillets marinated with fresh fenugreek leaves, minced garlic, lemon juice, and red pepper flakes. The marinade enhances the salmon's natural flavor, and pan-frying in olive oil creates a lightly crisp exterior while keeping the interior tender. This dish balances herbal, citrus, and mild heat notes that complement the rich fish.
Prep Time
5 mins
Cook Time
10 mins
Total Time
15 mins
Calories:
204 kcal
Course:
Main Course
Cuisine:
Indian
Ingredients
- 1 pound salmon fillet cut into 6 pieces, wild caught
- 2 tablespoons fenugreek leaves chopped, fresh, aka methi leaves
- 6 garlic finely minced or pressed, cloves
- 1 tablespoon lemon juice
- ½ teaspoon red pepper flakes
- 1 teaspoon olive oil
- ½ teaspoon kosher salt
For cooking
- 1 tablespoon olive oil
Instructions
- Rinse and pat dry the salmon. Cut into smaller pieces.
- To a medium bowl, add garlic, lemon juice, methi, olive oil, salt and red pepper flakes . Mix well and add salmon, mixing gently to coat the salmon with the marinade.
- Add olive oil to a pan on medium heat and arrange salmon pieces on the pan.
- Cook uncovered for 6 to 8 minutes depending on the thickness of the salmon turning once or twice. The skin will loosen during the cooking process and can be removed before serving. Enjoy hot.
Cup of Yum
Notes
- Use skin-on boneless salmon fillets or steaks, adjusting cooking time according to thickness.
- Ensure frozen salmon is completely thawed before marinating to allow even flavor absorption.
- Fresh fenugreek leaves are ideal; dried Kasoori methi can be crushed and substituted in the marinade.
- Salmon can be cooked by baking at 400°F for 12–15 minutes or air frying at 350°F for 8 minutes instead of pan-frying.
- A digital thermometer can help verify doneness; aim for 145°F at the thickest part.
Nutrition Information
Calories
204kcal
(10%)
Carbohydrates
2g
(1%)
Protein
23g
(46%)
Fat
11g
(17%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
4g
(24%)
Monounsaturated Fat
5g
(25%)
Trans Fat
1g
(50%)
Cholesterol
62mg
(21%)
Sodium
346mg
(14%)
Potassium
584mg
(12%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
121IU
(2%)
Vitamin C
3mg
(3%)
Calcium
53mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 1 Serving
Amount Per Serving
Calories 204
% Daily Value*
| Calories | 204kcal | 10% |
| Carbohydrates | 2g | 1% |
| Protein | 23g | 46% |
| Fat | 11g | 17% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 1g | 50% |
| Cholesterol | 62mg | 21% |
| Sodium | 346mg | 14% |
| Potassium | 584mg | 12% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 121IU | 2% |
| Vitamin C | 3mg | 3% |
| Calcium | 53mg | 5% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.