Pan-Seared Salmon with Omega-3 Herb Vinaigrette

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

A nutritious pan-seared salmon fillet topped with a vibrant herb vinaigrette rich in omega-3 oils for a healthy, flavorful meal. This Mediterranean-inspired comfort-food recipe, ready in about 20 minutes, pairs salmon fillets, extra virgin olive oil, fresh dill for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 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.

Prep: 10 min Cook: 10 min Serves 4 Mediterranean cuisine 350 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 4 salmon fillets (6 oz each) and season both sides with 1 tsp salt and 1/2 tsp black pepper.
  2. Step 2: Heat 2 tbsp extra virgin olive oil in a large skillet over medium-high heat until shimmering (about 3 minutes).
  3. Step 3: Place salmon fillets skin-side down and sear for 4-5 minutes without moving until the edges turn crispy and golden.
  4. Step 4: Flip the fillets and cook for another 3-4 minutes until salmon is opaque and flakes easily with a fork.
  5. Step 5: Meanwhile, combine 1 tbsp extra virgin olive oil, 2 tbsp flaxseed oil, 2 tbsp lemon juice, 2 tbsp chopped fresh dill, 2 tbsp chopped fresh parsley, and 2 minced garlic cloves in a small bowl. Whisk until well blended.
  6. Step 6: Remove salmon from heat and drizzle the omega-3 herb vinaigrette over the fillets just before serving for a fresh, nutrient-packed finish.

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