Pan Seared Salmon Recipe
User Reviews
5.0
9 reviews
Excellent
-
Prep Time
10 mins
-
Cook Time
10 mins
-
Total Time
25 mins
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Servings
4 servings
-
Calories
234 kcal
-
Course
Main Course
Pan Seared Salmon Recipe
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This is a simple Pan Seared Salmon recipe that's topped with delicious southwestern black bean and corn salsa.
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Ingredients
- 1 lb salmon fillets about 4 medium-sized pieces
- 2 Tsp olive oil
- 3/4 Cups frozen corn kernels thawed
- 1/2 Cup canned black beans
- 1/4 Cup finely diced red bell pepper
- 1 Tbsp minced red onion
- salt and pepper to taste
- 2 Tbsp chopped cilantro leaves
- the juice of 1 lime
Instructions
- Heat the olive oil in a large skillet over medium-high heat. Season the salmon with salt and pepper to taste.
- Place the salmon, skin side up, in the pan. Cook for 4-5 minutes per side or until cooked through.
- While the salmon is cooking, prepare the salsa.
- In a medium bowl, mix together the corn, black beans, red bell pepper, red onion, lime juice, and cilantro leaves. Season with salt to taste.
- Spoon the salsa over the salmon and serve.
Notes
- Be sure to pat the salmon dry before searing.
- Your skillet and oil need to be nice and hot before placing in the salmon, this makes it crispy.
- Once in the pan, take your spatula and press the salmon gently down into the pan. This ensures the fillet and skin do not curl up so you get an even crisp.
- Ideally, opt for wild salmon when possible, it’s more flavorful and has more nutrients than farmed salmon.
- Make sure not to overcook the salmon! Your salmon is done when it’s opaque and flakes easily.
- You can add more or less seasoning to taste.
- You can add some garlic powder, paprika, or dry herbs while cooking. If using garlic, up for powder and not fresh. Fresh garlic can burn and turn bitter.
- Try topping salmon with fresh herbs just before serving. Parsley, dill, or chives are all great and give a pop of freshness.
Nutrition Information
Show Details
Calories
234kcal
(12%)
Carbohydrates
11g
(4%)
Protein
24g
(48%)
Fat
9g
(14%)
Saturated Fat
1g
(5%)
Cholesterol
62mg
(21%)
Sodium
134mg
(6%)
Potassium
732mg
(21%)
Fiber
2g
(8%)
Vitamin A
350IU
(7%)
Vitamin C
14.7mg
(16%)
Calcium
21mg
(2%)
Iron
1.5mg
(8%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 234 kcal
% Daily Value*
| Calories | 234kcal | 12% |
| Carbohydrates | 11g | 4% |
| Protein | 24g | 48% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 62mg | 21% |
| Sodium | 134mg | 6% |
| Potassium | 732mg | 16% |
| Fiber | 2g | 8% |
| Vitamin A | 350IU | 7% |
| Vitamin C | 14.7mg | 16% |
| Calcium | 21mg | 2% |
| Iron | 1.5mg | 8% |
* Percent Daily Values are based on a 2,000 calorie diet.
Genuine Reviews
User Reviews
Overall Rating
5.0
9 reviews
Excellent
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