Pan Seared Salmon
This Pan Seared Salmon contains 0g protein and 18 calories per serving — a nutrient-dense side that pairs with higher-protein mains. Quick prep across 4 servings on the stovetop means you can add it to existing meal containers without extra cooking time. Use it as a calorie-controlled addition when you're hitting your protein targets through other sources.
Ingredients
- •Salmon
- •½ teaspoon kosher salt (plus a few extra pinches)
- •¼ teaspoon ground black pepper
- •Unsalted Butter(15g)
- •Vegetable oil(8g)
- •Lemon
- •Parsley, Fresh
Instructions
- 1Remove the salmon from the refrigerator and let stand at room temperature for at least 10 minutes. With a paper towel, pat the fillets very dry on both sides.
- 2Heat the butter and oil in a 12-inch cast iron or heavy stainless steel skillet over medium-high heat until the butter foams and the foam subsides, about 3 minutes. It’s important the pan is VERY hot before you add the salmon, or it won’t crisp properly.
- 3Just before adding it to the pan, season the flesh side of the salmon with 1/2 teaspoon salt and pepper.
- 4Carefully place the fillets in the skillet, skin-side up, lowering them down away from you to protect yourself from splatters. Sprinkle the skin side of the salmon with a pinch of kosher salt.
- 5Let the salmon cook on the first side completely undisturbed until the flesh appears cooked about 3/4 of the way up the fillet, about 5 to 6 minutes.
- 6With a fish spatula or similar long, wide, flexible spatula, carefully flip the fillets. They should release easily from the pan; if they are sticking, the salmon most likely isn’t ready yet. Let cook another 30 seconds or so, then try again.
- 7Reduce the pan heat to medium. Cook the salmon on the other side for 2 to 4 minutes more, until it is done to your liking (I remove the salmon at 130°F for medium). Remove to a plate and let rest 5 minutes. Squeeze lemon over the top and sprinkle with herbs. Serve hot or at room temperature.
Nutrition — Per Serving
18
calories
0g
protein
5g
fat
- Carbohydrates
- 0g
- Saturated fat
- 0.3g
- Sodium
- 0 mg
- Dietary fiber
- 0.0g
4 servings per batch · ~6g each
Macro data sourced from USDA FoodData Central
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How much protein does Pan Seared Salmon have per serving?
This recipe contains 0g protein per serving with only 18 calories, 5g fat, and 0g carbs. It's not a viable protein source and should not be used as a standalone meal.
How long does Pan Seared Salmon take to make?
While listed as quick prep, this recipe yields only 18 calories per serving and 4 servings total, making it impractical as a standalone meal component. It would take longer to cook than the actual prep time suggests.
Is Pan Seared Salmon good for muscle gain?
With 0g protein and only 18 calories per serving, this recipe cannot support muscle gain goals and should not be used for macro tracking purposes. This appears to be data entry error—traditional salmon is 25-30g protein per serving.
