One of my favorite nutrient dense recipes includes pan searing salmon (or alternatively roasting it in the oven) with fresh lemon juice and adding to it any vegetables that I have picked up for the week.
Salmon really pairs well with anything and you can add herbs and spices to accompany any flavor profile that you enjoy. Some of my favorites include garlic, ginger, and turmeric
Not only is it high in protein (3.5 oz = 22-25 g of protein), salmon is also a source of omega-3 fatty acids (EPA and DHA). These fatty acids are essential (your body can not synthesize them) and need to be obtained from your diet. Omega 3 fatty acids are anti-inflammatory in nature and should be in balance with Omega-6 fatty acids (of which most of us consume more than enough.) Eating fatty fish twice a week can boost your omega 3 intake and can be just as effective as taking a fish oil capsule. Wild caught salmon is also a good source of selenium, potassium, and B-vitamins.
- 2-3 fresh or thawed salmon fillets 3.5-4.5 oz/ 100-130g, deboned with skin (wild caught is preferable)
- juice of 2 lemons
- salt and pepper
- 1 TBSP cooking fat (coconut oil, avocado oil, ghee)
- frying pan
- drizzle salmon filets with lemon juice and sprinkle with salt and pepper
- heat your frying pan to med-high heat
- add cooking fat wait until sizzling
- add salmon to pan skin side up for about 4 minutes
- cover if desired
- flip the salmon carefully and reduce heat to medium
- cook for 4 more minutes
- you should notice the start of a bit of the fat seeping out of the side of the fish which also lets you know it’s done.
- Serve immediately with vegetables of your choice