Today at the chef’s kitchen table we are going to enjoy a Lemon and Dill Salmon with fresh Herb Salad. I want to make sure we are getting enough omega-3s in our diet and Salmon is packed with omega 3 fatty acids that serve double-duty for your body: They promote proper brain function and they’re great for your hair and skin. If you need another reason to try this healthy, delicious recipe – it only takes about 25 minutes to get on the table!
I always prepare a couple extra salmon filets because we really enjoy the flavor and I can keep them in the refrigerator and enjoy them again in a day or so in a slightly different presentation.
Tip: Sauté the salmon for about 4 minutes on each side for medium, or up to 5 minutes on each side for well done. Total cooking time will vary depending on the thickness of the filets.
- Serves: 4 each
- Serving size: 6 oz.
- Calories: 350
- Fat: 18.8 g
- Carbohydrates: 6 g
- Fiber: 2 g
- Protein: 38 g
- 1 T. extra virgin olive oil
- 4 6-oz. Alaskan wild-caught salmon filets
- Sea Salt and freshly ground pepper, to taste
- 3 c. mixed salad greens
- 1 c. cherry or grape tomatoes halved
- 1 medium English cucumber, peeled, cut in half and seeded
- 4-5 fresh dill sprigs, roughly chopped
- ¼ c. fresh mint leaves, chopped
- ¼ c. fresh basil leaves, chopped
- 1 T. Dijon mustard
- 2 T. extra-virgin olive oil
- 2 T. apple cider vinegar
- 1 fresh lemon or lime, cut into wedges
- For garnish:
- 1 fresh lemon or lime, cut into slices
- 2 sprigs fresh dill
- Preheat the olive oil in a non-stick pan over medium heat. Season the salmon with some salt and pepper on both sides and place skin-side down in the hot pan. Sear for 3 - 4 minutes before carefully flipping the filets. Cook for another 3-4 minutes before removing from heat.
- In the meantime, combine the mixed salad greens, tomatoes, cucumber, and fresh herbs in a large bowl and toss to combine. Set aside.
- To make the dressing, whisk the Dijon mustard, olive oil, and apple cider vinegar in a small glass bowl and season with salt and pepper, to taste. Pour dressing over the salad and toss to combine.
- To serve, season the salmon with a squeeze of fresh lemon juice and a few dill sprigs. Serve with herb salad and enjoy!
Always be sure to purchase wild caught Alaskan salmon. They cost a tad bit more but both the flavor and the Nutritional benefits are way above farm raised fish. And your health is our over all primary concern. Always treat your body to the best foods available in your budget.
Note that the Nutritional information is from HappyForks.com. Information can be slightly different depending on exact sized portions. Calories will vary depending on the fish, they are slightly different between King Salmon (Chinook) and Sockeye. And the omega 3s can also very from season to season.
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