Pan-Fried Salmon
Pan-Fried Salmon features fillets seared in lemon-butter until the exterior turns golden with a bright, tangy finish and rich, buttery depth. It’s a quick stovetop dish that highlights the fish’s tender, flaky texture—perfect for a weeknight dinner or a simple, elegant plate with vegetables or rice.
- Prep5 mins
- Cook5 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Pan-Fried Salmon, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 46 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy Density
- 70 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 40
- Heart Health
- 54
- Metabolic
- 10
- Digestive
- 20
- Inflammatory
- 51
- Performance
- 35
- General Wellness
- 1
Melt the butter in a large, heavy skillet over medium heat; add the lemon juice and swirl the skillet to mix.
- 2
Set the salmon fillets in the skillet, flesh side down; cook until browned, about 3 minutes. Spoon the lemon butter over the tops to baste. Turn the fillets with a spatula; cook 1 to 2 minutes more, depending on the thickness of the fillets. Season with salt and black pepper.
- Calories 288.55 kcal Moderate 14%
- Protein 37.98 g Good Source 76%
- Carbohydrate 0.5 g 0%
- Total Fat 13.89 g Moderate 18%
- Saturated Fat 5.55 g High 28%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 107.47 mg High 36%
- Sodium 139.37 mg Moderate 6%
- Dietary Fiber 0.02 g Low Source 0%
- Total Sugars 0.11 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 15.96 mg Low Source 1%
- Iron 0.74 mg Low Source 4%
- Potassium 630.87 mg Moderate 13%
- Vitamin A 25.0 mcg Low Source 3%
- Vitamin C 0.0 mg Low Source 0%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Citrus 🍊
- Fish 🐟
- Milk 🥛
About This Recipe
Pan Fried Salmon is made with 4 ingredients and serves 4. It takes about 10 mins and is rated easy. Key ingredients include Butter, Lemon Juice, Salmon, and Salt & Pepper. Each serving provides about 288.55 kcal, and is a good source of protein.
Recipe Questions
- What is Pan-Fried Salmon made of?
- The main ingredients are Butter, Lemon Juice, Salmon, Salt & Pepper. The full list of 4 is above.
- How long does it take to make Pan-Fried Salmon?
- About 10 mins in total: 5 mins to prepare and 5 mins to cook.
- How many calories are in one serving?
- One serving provides about 288.55 kcal. The full nutrition breakdown is above.
- Is Pan-Fried Salmon easy to make?
- This recipe is rated easy, with 4 ingredients and 2 steps.
- Is Pan-Fried Salmon healthy?
- Pan-Fried Salmon has an easyChef Pro health score of 40/100. Per serving, it provides 288.55 calories and 37.98 g of protein, or 76% of the Daily Value. Worth noting per serving: sodium at 139.37 mg (6% of the Daily Value) and saturated fat at 5.55 g (28% of the Daily Value). It contains Citrus, Fish and Milk, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
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