pan seared salmon
1 serving of pan seared salmon contains 859 Calories. The macronutrient breakdown is 2% carbs, 58% fat, and 40% protein. This is a good source of protein (152% of your Daily Value), potassium (46% of your Daily Value), and iron (52% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 10 minutes
- Cook Time
- 7 minutes
Ingredients
Directions
- Bring the salmon to room temperature 10 minutes before cooking.
- Warm a large nonstick skillet with oil over medium-low heat. Season the fish with salt and pepper. Raise the heat to medium-high. Place the salmon, skin-side up in the pan. Cook until golden brown on 1 side, about 4 minutes. Turn the fish over with a spatula, and cook until it feels firm to the touch and the skin is crisp if desired, about 3 minutes more.
- The skin can be served or removed easily with a knife or spoon.
- Transfer to a plate and serve as desired.
Nutrition Facts
For 1 serving of pan seared salmon (477g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 859 | |
| Fats | 54g | 69% |
| Saturated fats | 8g | 40% |
| Trans fats | 0g | |
| Cholesterol | 234mg | 78% |
| Sodium | 7165mg | 312% |
| Carbs | 4g | 1% |
| Net carbs | 2g | |
| Fiber | 2g | 6% |
| Sugar | 0g | |
| Protein | 85g | |
| Calcium | 84mg | 8% |
| Iron | 4mg | 52% |
| Potassium | 2170mg | 46% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 1μg | |
| Beta carotene | 20μg | |
| Caffeine | 0mg | |
| Choline | 1mg | 0.1% |
| Copper | 1mg | 127% |
| Fluoride | 3μg | |
| Folate (B9) | 107μg | 27% |
| Lycopene | 1μg | |
| Magnesium | 134mg | 32% |
| Manganese | 1mg | 37% |
| Niacin | 34mg | 209% |
| Pantothenic acid | 7mg | 143% |
| Phosphorus | 861mg | 123% |
| Retinol | 51μg | |
| Riboflavin (B2) | 2mg | 125% |
| Selenium | 156μg | 283% |
| Theobromine | 0mg | |
| Thiamine | 1mg | 79% |
| Vitamin A IU | 205IU | |
| Vitamin A | 53μg | 6% |
| Vitamin B12 | 14μg | 564% |
| Vitamin B6 | 3mg | 268% |
| Vitamin C | 0mg | 0% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 4mg | 26% |
| Vitamin K | 27μg | 22% |
| Zinc | 3mg | 26% |
| Sugars | ||
| Sugar | 0g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 8g | 40% |
| Monounsaturated fats | 29g | |
| Polyunsaturated fats | 14g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 7g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 5g | |
| Eicosapentaenoic Acid (EPA) | 1g | |
| Docosapentaenoic Acid (DPA) | 1g | |
| Amino Acids | ||
| Alanine | 5g | |
| Arginine | 5g | |
| Aspartic acid | 9g | |
| Cystine | 1g | |
| Glutamic acid | 13g | |
| Glycine | 4g | |
| Histidine | 2g | |
| Hydroxyproline | 0g | |
| Isoleucine | 4g | |
| Leucine | 7g | |
| Lysine | 8g | |
| Methionine | 2g | |
| Phenylalanine | 3g | |
| Proline | 3g | |
| Serine | 3g | |
| Threonine | 4g | |
| Tryptophan | 1g | |
| Tyrosine | 3g | |
| Valine | 4g | |
