Sautéed Salmon with Dill & Capers
Flaky salmon fillets seared to perfection, topped with a bright dill-caper sauce that cuts through the richness with a tangy, herbaceous kick. This mediterranean-inspired seafood (high-protein) ready in about 16 minutes pairs salmon fillets, avocado oil, finely chopped fresh dill for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 380 calories and feeds 2, 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
- 8 oz salmon fillets
- 1 tbsp avocado oil
- 2 tbsp finely chopped fresh dill
- 1 tbsp drained capers
- 1 tsp lemon juice
- 1 tbsp unsalted butter
- 1/4 tsp sea salt
- 1/8 tsp black pepper
Instructions
- Step 1: Pat salmon fillets dry and season both sides with 1/4 tsp sea salt and 1/8 tsp black pepper.
- Step 2: Heat 1 tbsp avocado oil in a non-stick skillet over medium-high heat until lightly smoking, then place salmon skin-side down. Cook undisturbed for 4-5 minutes until skin is crisp and golden.
- Step 3: Flip salmon, add 1 tbsp drained capers, 2 tbsp chopped dill, and 1 tsp lemon juice to the skillet. Sauté for 1-2 minutes, basting salmon with the sauce until it reaches internal temperature of 125°F for medium-rare.
- Step 4: Remove salmon to a plate, then add 1 tbsp unsalted butter to the skillet. Stir constantly until melted and fragrant, then pour over salmon and serve immediately with extra dill for garnish.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Sautéed Salmon with Dill & Capers take to make?
Total time is about 16 minutes (10 min prep + 6 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 Sautéed Salmon with Dill & Capers?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep salmon fillets from drying out.
Can I substitute ingredients in Sautéed Salmon with Dill & Capers?
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 Sautéed Salmon with Dill & Capers for a different number of people?
The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). 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 Sautéed Salmon with Dill & Capers 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
- ★★★★★
Used half the salt and it was still plenty flavorful.
- ★★★★☆
Really good but took about 10 minutes longer than stated.
- ★★★★☆
Reliable weeknight option. Not going to blow your mind but always satisfying.
