I am not, by nature, a fish eater.  For years, as a child, the mention of fish for dinner was enough to bring me to tears.  Fortunately, time has brought me to my senses.  Although I still do not care for “fishy” tasting fish, there is nothing like a great piece of fish (mild, that is). It is light, healthy -a great source of protein.

With it’s never-ending stream of heavy, calorie-laden (and delicious) foods, the holiday season is a perfect time to add more fish to your diet.  It just may help keep some of those holiday pounds that you are going to resolve to lose come January 1 – from packing on.

Here is one of my favorites – a Pan-Seared Salmon – with fresh lemon juice, dill, and butter. . . .

I use Keta Salmon a lot.  It is a more mild salmon, and although is not as high in omega 3’s as Sockeye, it is lower in fat and still packed with protein, minerals, and goodness.

Give this a try this holiday season.   Your body will thank you!

Kathy

Pan-Seared Salmon with Lemon and Dill

Salmon, drenched with lemon, sprinkled with dill and seared in butter.

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Prep Time 2 minutes mins

Cook Time 7 minutes mins

Total Time 9 minutes mins

Servings 4

Ingredients

  

• 1 1/2 - 2 pounds salmon filet skin on
• 1 lemon
• 3-4 tablespoons butter
• dill weed fresh, chopped, or dried - whatever you have
• kosher salt
• freshly ground black pepper

Instructions

 

• Cut the salmon filet into 4 pieces - leaving the skin on.
• Salt and pepper the salmon to taste.
• Sprinkle a little dill weed on each portion.
• In a medium non-stick skillet, melt the butter over medium-high heat.
• When the butter is melted and almost beginning to brown, add the fish, skin-side down.
• Reduce the heat to medium. Cook for 5-6 minutes, watching to be sure that the pan does not get to hot. You don't want the butter to burn.
• While the fish is cooking, squeeze a generous amount of lemon juice over the fish.
• After several minutes, you should see the fish beginning to change color as it cooks. When the fish is cooked about 1/2-3/4 of the way up, turn the fish over so that the skin is up - adding more butter as needed.
• Cook for an additional 3 minutes. Turn the fish back over so that the skin is down. You are looking for the fish to turn opaque. Be careful not to over-cook! Fish is done when it flakes easily.
• As soon as the fish is cooked, remove it from the pan to prevent over-cooking.
• Serve with additional lemon juice and melted butter.

Notes

Many people serve this salmon skin-side up.  I prefer to serve it skin-side down.  If you have cooked this right, you should have a lovely brown crust on the edges of your fish.

Serving it skin-side down, allows you to further season your fish with butter, lemon and finishing salt.