Pan-seared with lemon and herbs

Pan-seared with lemon and herbs recipe videos

Pan-seared with lemon and herbs is a classic, versatile cooking method where protein or vegetables are seared in a hot pan and finished with a bright, aromatic sauce of lemon juice, herbs like parsley or thyme, and often butter or olive oil. This technique is a staple in Mediterranean and French cuisines, known for creating a flavorful crust while keeping the interior tender and juicy.

🍽️ Nutrition at a glance

This dish is typically high in protein if made with meat or fish, with a moderate amount of fat from the cooking oil or butter. It is a good source of B vitamins, selenium, and omega-3 fatty acids (if using fatty fish), with a rough calorie range of 250-400 kcal per serving depending on the main ingredient and added fats.

Nutrition breakdown

Calories	320 kcal
Protein	34 g
Carbs	1 g
Fat	20 g
Fiber	0 g
Sugar	0 g
Sodium	95 mg
Vitamin B12	4.9 mcg
Selenium	36 mcg
Phosphorus	350 mg
Vitamin D	14.2 mcg
Niacin (B3)	8.6 mg
Omega-3 (EPA+DHA)	1.8 g
Potassium	628 mg
Vitamin B6	0.8 mg

Per 1 fillet (150 g) of pan-seared salmon with lemon and herbs · estimated, varies by recipe

💡 What's interesting

The lemon and herb pan-sear is a foundational technique in French cooking (like for Sole Meunière) and is celebrated for its simplicity, which allows the quality of the main ingredient to shine. Nutritionally, the lemon juice not only adds flavor but also helps increase the absorption of iron from the food.