Lemon Butter Salmon (Pan-Seared, 15 Minutes)
Perfectly seared salmon with a lemon butter sauce. Crispy skin, flaky interior, 38g protein. The fastest healthy dinner you can make.
Lemon Butter Salmon (Pan-Seared, 15 Minutes)
Perfectly seared salmon with a lemon butter sauce. Crispy skin, flaky interior, 38g protein. The fastest healthy dinner you can make.
Nutrition Per Serving
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Ingredients
- 2 (150g each) Salmon fillets (skin-on)
- 2 tbsp Butter
- 1 Lemon
- 3 cloves Garlic
- 2 tbsp Fresh dill
- 1 tbsp Olive oil
- to taste Salt & pepper
Instructions
-
1
Prep salmon
Pat salmon fillets completely dry. Season the flesh side with salt and pepper. Score the skin with 3 shallow cuts — this prevents curling.
-
2
Sear skin-side down
Heat olive oil in a skillet over medium-high heat. Place salmon skin-side down, press gently with a spatula for 30 seconds. Cook 4 minutes without moving until skin is golden and crispy.
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3
Flip and finish
Flip salmon, cook 2-3 minutes more. Add butter, minced garlic, and lemon juice to the pan. Baste salmon with the foaming butter for 1 minute.
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4
Serve
Transfer to plates, spoon the lemon-garlic butter over the top. Garnish with fresh dill and lemon wedges.
The Perfect Pan-Seared Salmon in 15 Minutes
Salmon is arguably the healthiest protein source available — rich in omega-3 fatty acids, high-quality protein, vitamin D, and selenium. This lemon butter salmon recipe is the simplest way to cook it perfectly: crispy skin on the bottom, flaky and barely pink in the center, finished with a quick garlic-lemon butter sauce that takes it from good to extraordinary.
At 38g protein and 420 calories, it's a complete high-protein dinner in just 15 minutes. The omega-3 fatty acids in salmon have been shown to reduce inflammation, support heart health, improve brain function, and even enhance recovery from exercise. Eating salmon 2-3 times per week is one of the simplest things you can do for your long-term health.
Frequently Asked Questions
How do I get crispy salmon skin?
The two keys are: completely dry the skin (moisture = steam = soggy skin), and don't move the fish for the first 4 minutes. The skin needs uninterrupted contact with the hot pan to crisp up.
How do I know when salmon is done?
Salmon is best at 52°C/125°F internal temperature for medium (still slightly translucent in the center). It should flake easily with a fork but not be dry. At 63°C/145°F it's well-done and drier.
Is salmon good for weight loss?
Excellent. The high protein and omega-3 fatty acids increase satiety, while the healthy fats support metabolism. Studies show that omega-3s may actually help reduce body fat storage.
Can I use frozen salmon for this recipe?
Yes, but thaw it completely in the fridge overnight and pat it very dry before cooking. Excess moisture from improper thawing will prevent the skin from crisping and cause the fillet to steam instead of sear.
How should I store leftover cooked salmon?
Refrigerate in an airtight container for up to 3 days. Reheat gently at 130°C/275°F in the oven for 5-8 minutes to avoid drying it out. Leftover salmon also works great cold in salads or grain bowls.
Did you make this recipe?
Please let us know how it turned out for you! Share a picture on Instagram with the hashtag #aimealplan.
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