Pan-Seared Salmon
Pan-Seared Salmon delivers crisp, golden skin and tender, flaky fish, brightened with briny capers and a squeeze of lemon. It’s quick enough for a weeknight yet polished enough for guests, offering a lively balance of richness and citrus. Serve hot from the skillet with the pan flavors front and center.
- Prep10 mins
- Cook10 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Pan-Seared Salmon, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 56 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 4 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 93 / 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.
- 41
- Heart Health
- 78
- Metabolic
- 30
- Digestive
- 23
- Inflammatory
- 42
- Performance
- 46
- General Wellness
- 1
Heat a large, heavy skillet over medium heat for 3 minutes.
- 2
Rub the salmon fillets with olive oil; set them skin-side down in the preheated skillet and raise the heat to high.
- 3
Season with capers, salt, and pepper; cook for 3 minutes on the first side. Flip the salmon fillets; keep cooking until the salmon flakes easily with a fork, about 5 minutes.
- 4
Move the salmon to individual plates and garnish with lemon slices.
- Calories 123.9 kcal Moderate 6%
- Protein 6.35 g Moderate 13%
- Carbohydrate 10.07 g 4%
- Total Fat 7.62 g Moderate 10%
- Saturated Fat 1.17 g Moderate 6%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 15.3 mg Moderate 5%
- Sodium 254.39 mg Moderate 11%
- Dietary Fiber 3.77 g Moderate 13%
- Total Sugars 3.8 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 40.59 mg Low Source 3%
- Iron 0.14 mg Low Source 1%
- Potassium 247.71 mg Low Source 5%
- Vitamin A 4.35 mcg Low Source 0%
- Vitamin C 58.3 mg Good Source 65%
- 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 🐟
About This Recipe
Pan Seared Salmon is made with 6 ingredients and serves 4. It takes about 20 mins and is rated easy. Key ingredients include Black Pepper, Capers, Lemon, and Olive Oil. Each serving provides about 123.9 kcal.
Recipe Questions
- What is Pan-Seared Salmon made of?
- The main ingredients are Black Pepper, Capers, Lemon, Olive Oil, Salmon. The full list of 6 is above.
- How long does it take to make Pan-Seared Salmon?
- About 20 mins in total: 10 mins to prepare and 10 mins to cook.
- How many calories are in one serving?
- One serving provides about 123.9 kcal. The full nutrition breakdown is above.
- Is Pan-Seared Salmon easy to make?
- This recipe is rated easy, with 6 ingredients and 4 steps.
- Is Pan-Seared Salmon healthy?
- Pan-Seared Salmon has an easyChef Pro health score of 47/100. Per serving, it provides 123.9 calories and 6.35 g of protein, or 13% of the Daily Value. It is a good source of vitamin C. Worth noting per serving: sodium at 254.39 mg (11% of the Daily Value) and saturated fat at 1.17 g (6% of the Daily Value). It contains Citrus and 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
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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