Pan-Fried Wild Salmon
Pan-Fried Wild Salmon features tender, flaky fish seared in olive oil for a rich, savory crust, with the skin crisped separately for a crackling contrast. It tastes clean and buttery with a hint of sea salt, letting the wild salmon shine. Ideal for a quick weeknight dinner that still feels special.
- Prep5 mins
- Cook15 mins
- Serves2
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Pan-Fried Wild Salmon, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 66 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityPoor
- 25 / 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
- 72
- Metabolic
- 11
- Digestive
- 20
- Inflammatory
- 27
- Performance
- 27
- General Wellness
- 1
Gather all the ingredients. Rinse the salmon fillets and pat them completely dry with paper towels; season with sea salt.
- 2
Heat olive oil in a large skillet over medium-high heat. Cook the salmon fillets, skin-side up, in the hot oil until the flesh turns golden brown, 5 to 7 minutes; flip and cook until the skin is slightly browned, about 5 minutes more.
- 3
Use a slotted spatula to lift out the salmon, leaving the drippings in the skillet.
- 4
Remove the skin from the salmon; fry the skin in the drippings in the skillet until crispy, 2 to 3 minutes. Serve the crispy skin with the salmon.
- Calories 163.95 kcal Moderate 8%
- Protein 7.09 g Moderate 14%
- Carbohydrate 0.38 g 0%
- Total Fat 15.39 g Moderate 20%
- Saturated Fat 2.3 g Moderate 12%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 15.31 mg Moderate 5%
- Sodium 36.94 mg Low Source 2%
- Dietary Fiber 0.19 g Low Source 1%
- Total Sugars 0.09 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 3.51 mg Low Source 0%
- Iron 0.16 mg Low Source 1%
- Potassium 119.92 mg Low Source 3%
- Vitamin A 6.64 mcg Low Source 1%
- 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.
- Fish 🐟
About This Recipe
Pan Fried Wild Salmon is made with 3 ingredients and serves 2. It takes about 20 mins and is rated easy. Key ingredients include Olive Oil, Salmon, and Sea Salt. Each serving provides about 163.95 kcal.
Recipe Questions
- What is Pan-Fried Wild Salmon made of?
- The main ingredients are Olive Oil, Salmon, Sea Salt. The full list of 3 is above.
- How long does it take to make Pan-Fried Wild Salmon?
- About 20 mins in total: 5 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 163.95 kcal. The full nutrition breakdown is above.
- Is Pan-Fried Wild Salmon easy to make?
- This recipe is rated easy, with 3 ingredients and 4 steps.
- Is Pan-Fried Wild Salmon healthy?
- Pan-Fried Wild Salmon has an easyChef Pro health score of 36/100. Per serving, it provides 163.95 calories and 7.09 g of protein, or 14% of the Daily Value. Worth noting per serving: saturated fat at 2.3 g (12% of the Daily Value). It contains Fish, 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
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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.
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