Zinc-Rich Pumpkin Seed Salmon Skillet
A nutrient-dense salmon dish to address skin breakouts and hormonal fluctuations, boosted with zinc-rich pumpkin seeds. This mediterranean-inspired whole30 ready in about 15 minutes pairs Wild-caught salmon fillet, Pumpkin seeds, Fresh dill for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 265 calories and feeds 1, 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
- 3 oz Wild-caught salmon fillet
- 1 tbsp Pumpkin seeds
- 1 tsp Fresh dill
- 1/2 tsp Lemon zest
- 1 tsp Avocado oil
Instructions
- Step 1: Pat 3 oz wild-caught salmon dry with paper towels. Heat 1 tsp avocado oil in a small skillet over medium-high heat until lightly smoking, then place salmon skin-side down and cook for 3 minutes until golden brown.
- Step 2: Flip salmon and sprinkle 1 tbsp pumpkin seeds evenly over the top, adding 1 tsp fresh dill and 1/2 tsp lemon zest; cook for 2 more minutes until salmon reaches an internal temperature of 125°F.
- Step 3: Remove from heat, let rest for 2 minutes to allow flavors to meld, then serve immediately with no additional seasoning.
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Frequently asked questions
How long does Zinc-Rich Pumpkin Seed Salmon Skillet take to make?
Total time is about 15 minutes (10 min prep + 5 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-Rich Pumpkin Seed Salmon Skillet?
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 wild-caught salmon fillet from drying out.
Can I substitute ingredients in Zinc-Rich Pumpkin Seed Salmon Skillet?
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-Rich Pumpkin Seed Salmon Skillet 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 Zinc-Rich Pumpkin Seed Salmon Skillet?
Mediterranean 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
- ★★★★★
Used half the salt and it was still plenty flavorful.
- ★★★★★
Used half the salt and it was still plenty flavorful.
- ★★★★★
Made with what I had on hand and it still came out great.
