Pan-Seared Salmon with Fresh Herb Sauce

By AislePrompt Editorial · Published 2026-07-10 · Updated 2026-07-10

A simple pan-seared salmon fillet topped with a bright, fresh herb sauce. This Mediterranean-inspired seafood recipe, ready in about 20 minutes, pairs salmon fillet, olive oil, salt for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 calories and feeds 1, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Ingredients

• 6 oz salmon fillet
• 1 tbsp olive oil
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 tbsp, finely chopped fresh parsley
• 1 tbsp, finely chopped fresh dill
• 1 tbsp lemon juice
• 3 tbsp Greek yogurt
• 1 small, minced garlic clove
• 1 tsp, rinsed and chopped capers

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Instructions

1. Step 1: Pat dry 6 oz salmon fillet and season both sides with 1/2 tsp salt and 1/4 tsp black pepper. Heat 1 tbsp olive oil in a nonstick skillet over medium-high heat until shimmering.
2. Step 2: Place salmon skin-side down and cook for 4-5 minutes without moving until the edges are crispy and golden. Flip and cook for another 3 minutes until salmon is opaque and flakes easily.
3. Step 3: Meanwhile, mix 3 tbsp Greek yogurt, 2 tbsp finely chopped fresh parsley, 1 tbsp finely chopped fresh dill, 1 tbsp lemon juice, 1 minced garlic clove, and 1 tsp chopped capers in a small bowl until well combined and fragrant.
4. Step 4: Serve salmon topped with the herb sauce, adding a fresh lemon wedge if desired.