5.0 from 15 votes
Methi Garlic Salmon
Pan fried salmon with fresh fenugreek leaves, garlic, oil for flaky, moist and perfectly done salmon.
Prep Time
5 mins
Cook Time
5 mins
Total Time
15 mins
Calories: 204 kcal
Course:
Main Course
Cuisine:
Indian
Ingredients
- 1 pound salmon fillet, wild caught cut into 6 pieces
- 2 tablespoons fresh fenugreek/methi leaves chopped
- 6 garlic cloves finely minced or pressed
- 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
- Skin-on boneless fillet of salmon works best for this recipe. You can also use salmon steaks if you like. Simply adjust the cooking time based on the thickness of the salmon. A digital thermometer can be used to check for doneness. I always make sure that the temperature of the thickest side is 145 degrees F
- If using frozen fish fillets, make sure to thaw them fully before marinating
- Dried fenugreek leaves (Kasoori methi) can be used in place of fresh methi leaves. Simple crush 1 tablespoon of Kasoori methi on the palm of your hands and add them to the marinade
- Instead of pan frying, you can also bake (400 F for 12 to 15 minutes) or air fry (350 F for 8 minutes) the marinated salmon.
Nutrition Information
Calories
204kcal
(10%)
Carbohydrates
2g
(1%)
Protein
23g
(46%)
Fat
11g
(17%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
4g
Monounsaturated Fat
5g
Trans Fat
1g
Cholesterol
62mg
(21%)
Sodium
346mg
(14%)
Potassium
584mg
(17%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
121IU
(2%)
Vitamin C
3mg
(3%)
Calcium
53mg
(5%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 1Serving
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.