Healthy & Delicious Pan-Roasted Salmon with Lemon and Herbs
If you’re looking for a quick, flavorful, and healthy dinner, pan-roasted salmon with lemon and herbs is a perfect choice. This recipe delivers tender, flaky salmon with a zesty, aromatic touch from fresh herbs and citrus. It’s ideal for weeknight dinners, date nights, or anytime you crave a light yet satisfying meal.
We tested this recipe to ensure it’s simple, nutritious, and Pinterest-ready — the kind of meal that’s as visually appealing as it is delicious.
Featured Recipe: Pan-Roasted Salmon with Lemon and Herbs
This dish combines the rich taste of salmon with fresh lemon, garlic, and herbs for a restaurant-quality meal at home. It’s healthy, fast, and requires minimal cleanup.
Cooking & Preparation Time
- Preparation Time: 10 minutes
- Cooking Time: 12–15 minutes
- Total Time: 22–25 minutes
- Servings: 2
Tools You’ll Need
- Non-stick or stainless-steel skillet
- Fish spatula
- Knife and cutting board
- Measuring spoons and cups
- Small bowl for seasoning mixture
Ingredients
- 2 salmon fillets (6 oz each, skin on or off)
- 1 tablespoon olive oil
- 2 garlic cloves (minced)
- 1 tablespoon fresh parsley (chopped)
- 1 teaspoon fresh thyme leaves
- 1 lemon (zested and juiced)
- Salt and black pepper to taste
- Optional garnish: lemon wedges and fresh dill
Instructions (Step-by-Step)
- Pat the salmon fillets dry with a paper towel and season both sides with salt and pepper.
- Heat olive oil in a skillet over medium-high heat.
- Place salmon fillets skin-side down (if skin is on) and cook for 4–5 minutes until crispy.
- Flip the fillets carefully using a fish spatula. Add minced garlic, thyme, and half of the lemon juice. Cook another 3–4 minutes until salmon is opaque and flakes easily with a fork.
- Remove from heat and drizzle with remaining lemon juice and sprinkle with fresh parsley.
- Serve immediately with optional lemon wedges or fresh dill.
Health Benefits of Pan-Roasted Salmon
- Omega-3 Rich: Supports heart and brain health.
- High Protein: Promotes muscle growth and repair.
- Low-Carb and Nutrient-Dense: Ideal for healthy eating and weight management.
- Antioxidant Boost: Herbs and lemon provide vitamins and antioxidants to support immunity.
- Quick and Clean Cooking: Minimal added fats while maximizing flavor.
Nutrition Facts (Per Serving, Approx.)
| Nutrient | Amount |
|---|---|
| Calories | 280 |
| Protein | 25g |
| Carbohydrates | 2g |
| Fat | 18g |
| Fiber | 0.5g |
| Sodium | 210mg |
Best Side Pairings and Complimentary Items
- Vegetable Sides: Steamed asparagus, roasted Brussels sprouts, or sautéed spinach.
- Grains & Starches: Quinoa, wild rice, or mashed sweet potatoes.
- Drinks: Sparkling water with lemon, white wine (Sauvignon Blanc), or herbal tea.
- Shakes: Light vanilla or green protein shake for post-dinner nutrition.
- Additional Garnish: Lemon wedges, fresh dill, or a drizzle of olive oil.
Why You’ll Love This Recipe
- Quick, under 25 minutes total.
- One-pan cooking for easy cleanup.
- Restaurant-quality flavors with minimal effort.
- Highly nutritious — supports heart, brain, and overall wellness.
- Perfect for meal prep or date-night dinners.
FAQs
What is the best type of salmon for pan-roasting?
Wild-caught salmon fillets are ideal for flavor and omega-3 content. Farmed salmon works too, but choose high-quality fillets.
Can I cook salmon ahead of time?
Yes. You can cook it in advance and refrigerate for up to 2 days. Reheat gently in a skillet to avoid drying out.
How do I know when salmon is done?
Salmon is done when it flakes easily with a fork and the internal temperature reaches 145°F (63°C).
Can I make this recipe dairy-free?
Yes. This recipe is naturally dairy-free. Avoid adding butter if you want to keep it dairy-free.
What sauces pair well with pan-roasted salmon?
Light sauces like lemon-dill sauce, garlic yogurt sauce, or chimichurri complement the natural flavors without overpowering the salmon.
Final Thoughts
This Healthy & Delicious Pan-Roasted Salmon with Lemon and Herbs recipe is ideal for anyone seeking a fast, nutritious, and flavorful dinner. It’s visually appealing for Pinterest posts, rich in protein and healthy fats, and pairs beautifully with a variety of sides, drinks, or shakes.
With minimal prep and cooking time, it’s a perfect weeknight meal that doesn’t compromise on taste or health benefits.