Pan-Seared Salmon Fillet

Pan-Seared Salmon Fillet is a classic dish featuring a fresh salmon fillet cooked in a hot skillet until the skin is crispy and the flesh is tender. It typically uses salmon, oil or butter, salt, pepper, and often lemon or herbs like dill. While popular worldwide, this simple preparation is a staple in many Western cuisines, especially American and European cooking.

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🍽️ Nutrition at a glance

This dish is high in protein and healthy fats, particularly omega-3 fatty acids, while being very low in carbohydrates. A standard 4-ounce (113g) serving provides about 200-250 calories, along with significant amounts of vitamin D and selenium.

Nutrition breakdown

Calories	367 kcal
Protein	34 g
Carbs	0 g
Fat	24 g
Fiber	0 g
Sugar	0 g
Sodium	109 mg
Vitamin D	14.2 mcg
Vitamin B12	4.8 mcg
Niacin (B3)	10.5 mg
Selenium	41 mcg
Phosphorus	350 mg
Potassium	534 mg
Omega-3 (EPA+DHA)	2.3 g
Vitamin B6	0.9 mg

Per 1 fillet (170 g) · estimated, varies by recipe

💡 What's interesting

Salmon is one of the best dietary sources of omega-3s, which are linked to heart and brain health, making this dish both delicious and nutritionally powerful. The technique of achieving a perfectly crispy skin while keeping the interior moist is a celebrated skill in home and professional kitchens.