0 from 6 votes
Pan seared salmon with dill yogurt sauce.
Juicy pan seared salmon is the easiest, healthy dinner recipe, taking less than 10 minutes from prep to plate.
Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins
Servings: 4
Calories: 281 kcal
Course:
Dinner
Cuisine:
American
Ingredients
- 4 salmon fillets (approximately 150g (10-11oz) each
- 2 tsp olive oil
- 2 tsp salt
- 1 tsp pepper
For the dill yogurt sauce
- 1½ cups Greek yogurt
- ½ cup chopped dill / 2 tsp dried dill
- 1-2 tsp fresh lemon juice
- 2 garlic cloves crushed
- salt and pepper to taste
Instructions
- Drizzle a little olive oil over the salmon then season generously on both sides with salt and pepper.
- Heat a pan over high heat until very hot.
- Add the salmon, skin-side down, into the pan.
- Pan sear for 2-3 minutes on the skin side before carefully flipping over onto the flesh side.
- Cook for another 1-3 minutes, depending on your preferred doneness.
- Remove the salmon from the pan and allow to rest for 2-3 minutes before serving with fresh lemon and dill yogurt sauce.
Cup of Yum
Nutrition Information
Calories
281kcal
(14%)
Carbohydrates
4g
(1%)
Protein
38g
(76%)
Fat
11g
(17%)
Saturated Fat
3g
(15%)
Cholesterol
87mg
(29%)
Sodium
1264mg
(53%)
Potassium
749mg
(21%)
Fiber
1g
(4%)
Sugar
3g
(6%)
Vitamin A
112IU
(2%)
Vitamin C
1mg
(1%)
Calcium
123mg
(12%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 281
% Daily Value*
| Calories | 281kcal | 14% |
| Carbohydrates | 4g | 1% |
| Protein | 38g | 76% |
| Fat | 11g | 17% |
| Saturated Fat | 3g | 15% |
| Cholesterol | 87mg | 29% |
| Sodium | 1264mg | 53% |
| Potassium | 749mg | 16% |
| Fiber | 1g | 4% |
| Sugar | 3g | 6% |
| Vitamin A | 112IU | 2% |
| Vitamin C | 1mg | 1% |
| Calcium | 123mg | 12% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.