Pan-Seared Sockeye with Lemon-Dill Sauce
Pan-Seared Sockeye with Lemon-Dill Sauce is a vibrant, restaurant-quality dish featuring a thick fillet of wild sockeye salmon, known for its deep red color and robust flavor, seared to a crispy skin and topped with a bright, creamy sauce made from fresh dill, lemon, and often a base of Greek yogurt or crème fraîche. It's a classic preparation that highlights the quality of the fish, with roots in Pacific Northwest and Scandinavian culinary traditions.
🍽️ Nutrition at a glance
This dish is an excellent source of high-quality protein and healthy fats, particularly omega-3 fatty acids, while being very low in carbohydrates. A typical serving (about 6-8 oz of fish with sauce) provides a substantial amount of Vitamin D, selenium, and B vitamins, and generally falls in the 400-500 calorie range.
Nutrition breakdown
| Calories | 360 kcal |
| Protein | 34 g |
| Carbs | 2 g |
| Fat | 22 g |
| Fiber | 0 g |
| Sugar | 0.5 g |
| Sodium | 380 mg |
| Vitamin D | 14 mcg |
| Vitamin B12 | 5.2 mcg |
| Selenium | 40 mcg |
| Phosphorus | 350 mg |
| Niacin (B3) | 10 mg |
| Potassium | 520 mg |
| Omega-3 (EPA+DHA) | 1.8 g |
| Vitamin B6 | 0.8 mg |
Per 1 fillet (170 g) with sauce · estimated, varies by recipe
💡 What's interesting
Nutritionally, sockeye salmon is one of the most potent natural sources of astaxanthin, the antioxidant pigment that gives it its distinctive red flesh. Culturally, the pairing of salmon with dill and lemon is a hallmark of Nordic cuisine, reflecting a tradition of preserving and enhancing rich, cold-water fish with bright, acidic, and herbal flavors.
