Salmon! It’s the cornerstone of my all-time favorite, absolutely bangin’, low calorie, highly nutritious meal. Toss salad. Sear salmon. Enjoy ravenously, then sit back and feel content knowing you just consumed a boatload of omega-3’s, vitamin D and protein. And talk about fast food. Use this incredibly easy method, and you’ll have yourself some delectable pan seared salmon fillets faster than you can make it through a drive-thru at rush hour.
OMG Easy Pan Seared Salmon
cooks up four fillets
4 frozen, vacuum-packed center-cut salmon fillets, approx. 4 oz. each (get Wild Caught Alaskan, which most grocery stores seem to have nowadays)
2 tbs olive oil
herbs, spices and seasonings, as you have on hand/the spirit moves you (I used sprinklings of black pepper, Mrs. Dash Garlic and Herb, garlic powder, onion powder, and smoked paprika. I’m positive anything you use will be delicious.)
1. If you haven’t done so already, thaw the fish. I use Make Life Special’s great tips for thawing fish quickly pretty much every time I cook it.
2. Once the salmon’s at room temperature, start warming a large, nonstick pan over medium-low heat. If your pan is large enough to cook all the salmon at once, put in both tablespoons of olive oil. If you’ll only be able to do two at a time, put in one. While the oil warms, put the salmon on a plate and sprinkle it on both sides with seasonings.
3. Turn the heat up to medium-high and add the salmon to the pan. If there’s skin on it, place that side up. Let the salmon cook for about 4 minutes, then turn it over and cook for another 2 – 3 minutes. When it’s done, it will feel firm to the touch, and the outside will have a crispy coating of blackened spices. Yum! If your pan only holds two fillets, add the other tablespoon of olive oil and repeat the process.
Per fillet, roughly 121g: 160 calories; 8.0g fat (1.5g sat, 0g trans); 40mg cholesterol; 240mg sodium; 0g carbohydrates; 21g protein; 1.0g fiber