Pumpkin Seed Crusted Salmon

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

This pacific northwest-inspired whole30 ready in about 17 minutes pairs salmon fillet, pumpkin seeds, avocado oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 calories and feeds 1, so it slots cleanly into a Whole30 week and pairs well with roasted sweet potato or a simple olive-oil salad. 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: 7 min Serves 1 Pacific Northwest cuisine 320 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat 6-ounce salmon fillet dry with paper towels, then sprinkle 1/4 teaspoon sea salt evenly over both sides.
  2. Step 2: Pulse 2 tablespoons pumpkin seeds in a mini food processor until finely ground, then mix with 1 teaspoon lemon zest.
  3. Step 3: Press the seed mixture firmly onto the top surface of the salmon, creating an even 1/8-inch thick crust.
  4. Step 4: Heat 1 tablespoon avocado oil in a non-stick skillet over medium heat until shimmering (about 1 minute), then add salmon skin-side down. Cook for 4 minutes until golden brown, then flip and cook 3 more minutes until internal temperature reaches 125°F and edges are crispy.

Frequently asked questions

How long does Pumpkin Seed Crusted Salmon take to make?

Total time is about 17 minutes (10 min prep + 7 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 Pumpkin Seed Crusted Salmon?

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 Pumpkin Seed Crusted Salmon?

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 Pumpkin Seed Crusted Salmon for a different number of people?

The recipe is written for 1 servings. Multiply each ingredient by (your serving target / 1). 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.

What goes well with Pumpkin Seed Crusted Salmon?

Pacific Northwest whole30 like this pair well with a compliant starch (roasted sweet potato, cauliflower rice, or plantains), a crisp salad dressed with olive oil and lemon, and sliced fruit. Skip grains, legumes, dairy and added sugar — none of them are Whole30-compliant. Tap "Plan a meal with the AI" to get specific side suggestions.

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