Zinc & Omega-3 Salmon with Pumpkin Seeds
A vibrant salmon dish packed with skin-healing zinc and omega-3s, perfect for addressing cycle-related breakouts during Whole30. This pacific-inspired whole30 ready in about 17 minutes pairs (6 oz each) salmon fillets, avocado oil, pumpkin seeds for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 320 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 each) salmon fillets
- 2 tbsp avocado oil
- 3 tbsp pumpkin seeds
- 1, thinly sliced lemon
- 2 tbsp, chopped fresh dill
Instructions
- Step 1: Pat 4 salmon fillets (6 oz each) dry with paper towels, then place skin-side down in a cold skillet. Heat 2 tbsp avocado oil over medium heat and cook for 4 minutes until the skin is crisp and golden.
- Step 2: Flip the salmon, add 1 sliced lemon, and cook for 3 more minutes until the internal temperature reaches 125°F and the flesh is opaque at the center.
- Step 3: Remove from heat, top with 3 tbsp pumpkin seeds and 2 tbsp chopped fresh dill, then serve immediately while the salmon is still moist and flaky.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Zinc & Omega-3 Salmon with Pumpkin Seeds 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 Zinc & Omega-3 Salmon with Pumpkin Seeds?
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 (6 oz each) salmon fillets from drying out.
Can I substitute ingredients in Zinc & Omega-3 Salmon with Pumpkin Seeds?
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 Zinc & Omega-3 Salmon with Pumpkin Seeds 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.
What goes well with Zinc & Omega-3 Salmon with Pumpkin Seeds?
Pacific whole30 like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
What others are saying
- ★★★★★
The aroma while cooking this was absolutely heavenly.
- ★★★★☆
Almost perfect — just needed a squeeze of lemon at the end.
- ★★★☆☆
Not bad. Would need significant modifications to make it a regular.
