Not only is salmon delicious, but it is a healthy meal choice, being packed with omega-3 fatty acids that serve double-duty for your body. Omega-3’s not only promote proper brain function, but they’re great for your hair and skin too.

While I love salmon, I’m very careful about the type I buy. Not all fish is a good dietary choice if they contain high levels of mercury or are farm-raised. The conditions in fish farms are unacceptable in my view, so if you have similar concerns, please do some research so you can make the best choice for you. I prefer wild-caught salmon, preferably Alaskan.

If you need another reason to try this healthy, delicious recipe – it only takes about 20 minutes to get on the table!

 

Serves 4

Dill-Lemon Sautèed Salmon with Herb Salad

Fresh, tasty, and easy to prepare, salmon is always a great choice for a light main course dish.

10 minPrep Time

10 minCook Time

20 minTotal Time

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Ingredients

  • 1 T olive oil, extra virgin
  • 4 6-oz. Alaskan wild-caught salmon fillets
  • salt and pepper, to taste
  • 3 cups mixed salad greens
  • 1 cup cherry or grape tomatoes, halved
  • 1 medium English cucumber, peeled, cut in half and seeded
  • 4-5 fresh dill sprigs, roughly chopped
  • 1/4 cup fresh mint leaves, chopped
  • 1/4 cup fresh basil leaves, chopped
  • 1 T Dijon mustard
  • 2 T olive oil, extra virgin
  • 2 T apple cider vinegar
  • 1 fresh lemon, cut into wedges
  • For Garnish
  • 1 fresh lemon, cut into slices
  • 2 sprigs fresh dill

Instructions

  1. Preheat the olive oil in a non-stick pan over medium heat.
  2. Season the salmon with some salt and pepper on both sides and place skin-side down in the hot pan. Sear for 3 - 4 minutes before carefully flipping the filets. Cook for another 3-4 minutes before removing from heat.
  3. In the meantime, combine the mixed salad greens, tomatoes, cucumber, and fresh herbs in a large bowl and toss to combine. Set aside.
  4. To make the dressing, whisk the Dijon mustard, olive oil, and apple cider vinegar in a small glass bowl and season with salt and pepper, to taste. Pour dressing over the salad and toss to combine.
  5. To serve, season the salmon with a squeeze of fresh lemon juice and a few dill sprigs. Serve with herb salad and enjoy!
Cuisine: American | Recipe Type: Seafood

Notes

Tip: Sauté the salmon for 3 minutes on each side for medium-rare, or up to 5 minutes on each side for well done. Total cooking time will vary depending on thickness of the fillets.

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https://dailyhealthyeating.com/dill-lemon-sauteed-salmon-with-herb-salad/

nutrition-for-dill-lemon-salmon

 

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