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Lemon & Dill Sautéed Salmon

Updated: Mar 15, 2020

Salmon is a delicious and nutritious fish filled with great protein and healthy fats. When grilling isn't always an option because of time or tools, consider going restaurant-style and sautéeing this pink wonder in some olive oil, lemon, sea salt and dill. It's quick and tasty! Here's how...

Macronutrient Balance: 34g Protein / 25g Fat / 1g Carbohydrate per 1 (6 oz) serving of the salmon. Recipe makes 4 servings.


  • 24 ounces Atlantic Salmon, skin-on

  • Juice of 1 Lemon

  • 2 Tbsp Olive Oil

  • 1 tsp dill weed (dried) (delicious with fresh too, but you'll need more!)

  • 1 tsp Kosher sea salt


  1. Slice Salmon into four 6 oz filets

  2. Brush both sides of salmon with 1/2T of the olive oil

  3. Sprinkle top of filets with half the sea salt (1/2tsp), and evenly sprinkle the 1tsp dill on filets.

  4. Slice lemon in half, and squeeze half over tops of filets

  5. Put 1.5 Tbsp Olive Oil, the other half of the lemon juice, and the remaining kosher salt in pan over medium heat bring to hot!

  6. Sautee filets skin-side down for 4-7 minutes (until skin is brown and crispy)

  7. Flip over and sautee for 1-2 additional minutes (based on how med-rare or done you like your salmon)

  8. Serve with your favorite side dish to balance out the protein and fat with the carbs your particular plan requires! (pro tip: eat the salmon skin, too - it soaks up the salt and lemon, is delicious and crispy, and full of nutrients!)



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