Pan-Seared Salmon with Garlic and Dill
A simple, nutrient-rich salmon dish featuring crispy skin and bright herb notes, perfect for Whole30 meals. This mediterranean-inspired seafood (high-protein, anti-inflammatory) ready in about 20 minutes pairs salmon fillets, olive oil, garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 450 calories and feeds 4, 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
- 4 (6 oz) salmon fillets
- 2 tbsp olive oil
- 4, minced garlic cloves
- 2 tbsp, chopped fresh dill
- 1, cut into wedges lemon
- 1/2 tsp salt
- 1/4 tsp black pepper
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Pat salmon fillets dry with paper towels, then season both sides with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Heat 1 tablespoon olive oil in a large skillet over medium-high heat until shimmering.
- Step 2: Place salmon skin-side down in the skillet and cook undisturbed for 5 minutes until skin is golden and crisp. Flip and cook for 3-4 minutes more until internal temperature reaches 125°F and flesh is opaque.
- Step 3: Remove salmon from skillet, leaving 1 tablespoon olive oil in the pan. Add minced garlic and cook for 30 seconds until fragrant but not browned. Stir in chopped dill and cook for 15 seconds. Pour garlic-dill mixture over cooked salmon and serve immediately with lemon wedges.
Frequently asked questions
How long does Pan-Seared Salmon with Garlic and Dill take to make?
Total time is about 20 minutes (10 min prep + 10 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Pan-Seared Salmon with Garlic and Dill?
Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.
Can I substitute ingredients in Pan-Seared Salmon with Garlic and Dill?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Pan-Seared Salmon with Garlic and Dill for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Pan-Seared Salmon with Garlic and Dill high-protein?
Yes — this recipe is tagged high-protein based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★★
Made this for date night and it was a hit. The garlic wasn't too strong, just the right amount.
- ★★★★★
This salmon was perfectly cooked and the garlic-dill combo is divine. My husband even asked for seconds!
- ★★★★★
A quick and elegant dish that impressed my dinner guests. The dill really brightened up the salmon.
