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Simple Salmon Dinner

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Simple Salmon is one of my family’s favorite dinners and is also an easy, delicious weeknight meal option. Pair it with roasted vegetables to complete the meal! One key to delicious salmon is to cook it with the skin on, so make sure to buy it that way. This meal is gluten and dairy free, as well as paleo and diabetic friendly.

Further Food Nutritionist Commentary:

Increase your intake of anti-inflammatory omega-3 fatty acids with this deliciously simple salmon! Omega-3 fats (a.k.a. essential fatty acids) cannot be produced by our bodies and must be consumed through food sources. Consumption of omega-3 fats has been associated with wonderful health benefits such as lowering triglycerides, lowering blood pressure and protecting us against heart disease. These health benefits are due to the anti-inflammatory role of omega-3’s, which have been shown to help reduce inflammation in the blood vessels and joints of the body.

Fatty fish provide sources of omega-3 fats called eicosapentaenoic acid (EPA) & docosahexaenoic acid (DHA), which are more biologically available than alpha-linolenic acid (ALA), which is the type of omega-3‘s found in flaxseeds and walnuts. For anyone suffering from digestive issues or malabsorption, fatty fish (salmon, cod, krill) provide a more readily available form of omega-3 fats for the body to use.

By Megan Fahey, MS, Nutritionist
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Simple Salmon Dinner

  • Prep Time:5 minutes
  • Cook Time:15-20 minutes
  • Servings: 3

Ingredients

1 pound salmon filet (skin on)
2 teaspoons fresh lemon juice
1/2 teaspoon sea salt
1/2 teaspoon organic garlic powder
1/2 teaspoon lemon pepper

Instructions

1. Heat a large cast iron pan or griddle over medium heat.
2. Drizzle lemon juice then sprinkle the seasonings on top of salmon.
3. Place the salmon on your griddle, skin side down, and cook for 5-10 minutes.
4. Flip the salmon over and cook for another 5-10 minutes. Make sure to leave it alone when you first flip it, or it will stick to the griddle. Salmon is done when the skin pulls off easily and the fish is easy to pull apart with a fork. Try not to overcook! I like to leave the middle just a tiny bit pinker than the edges of my salmon-it is so moist and delicious!
5. Once you’ve removed your salmon from the griddle, let it sit for a couple of minutes before serving it. I pull the skin off to serve, but you can eat it if you want to.

6. Serve with a lemon slice…it’s extra yummy with more lemon juice squeezed on after you cook it! Enjoy!

1. Heat a large cast iron pan or griddle over medium heat. 2. Drizzle lemon juice then sprinkle the seasonings on top of salmon. 3. Place the salmon on your griddle, skin side down, and cook for 5-10 minutes. 4. Flip the salmon over and cook for another 5-10 minutes. Make sure to leave it alone when you first flip it, or it will stick to the griddle. Salmon is done when the skin pulls off easily and the fish is easy to pull apart with a fork. Try not to overcook! I like to leave the middle just a tiny bit pinker than the edges of my salmon-it is so moist and delicious! 5. Once you’ve removed your salmon from the griddle, let it sit for a couple of minutes before serving it. I pull the skin off to serve, but you can eat it if you want to. 6. Serve with a lemon slice…it’s extra yummy with more lemon juice squeezed on after you cook it! Enjoy!

Nutrition Information

Per Serving:  Calories: 318; Total Fat: 20g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 84mg; Sodium: 521mg; Potassium: 557mg; Carbohydrate: 1g; Fiber: 0g; Sugar: 0g; Protein: 30g
Nutrition Bonus:   Vit C: 13%; Iron: 11%
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