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EatSmarter exclusive recipe

Pan-Seared Salmon Fillet

with Herb Sauce

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Pan-Seared Salmon Fillet
365
calories
Calories

Pan-Seared Salmon Fillet - Not just a feast for the eyes!

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Print
very easy
Difficulty
25 min.
Preparation
Nutritions
1 serving contains
Fat17 g
Saturated Fat Acids5.6 g
Protein44 g
Roughage0.5 g
Sugar added0 g
Calorie365
Carbohydrates/g7
Bread exchange unit0.5
Cholesterol/mg119
Uric acid/mg300
Vitamin A/mg0.2
Vitamin D/μg1.8
Vitamin E/mg2.1
Vitamin B₁/mg0.3
Vitamin B₂/mg0.2
Niacin/mg18.3
Vitamin B₆/mg1.5
Folate/μg56
Pantothenic acid/mg1.7
Biotin/μg8
Vitamin B₁₂/μg5.7
Vitamin C/mg20
Potassium/mg708
Calcium/mg142
Magnesium/mg70
Iron/mg2.2
Iodine/μg50
Zinc/mg1.7
Recipe development: EAT SMARTER
Ingredients
Preparation

Ingredients

for 4 servings
1 bunch
flat-leaf Parsley
1 bunch
1 bunch
1 bunch
6 tablespoons
8 tablespoons
½
small Lemon
4
Salmon (fillets; with skin; each about 180 grams)
1 tablespoon
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Product recommendation

Preparation

Kitchen utensils

1 Cutting board, 1 Small plate, 1 Large knife, 1 Tablespoon, 1 deep bowl, 1 Immersion blender, 1 Citrus juicer, 1 Non-stick pan, 1 Slotted spatula, 1 small Ladle

Preparation steps

Step 1/6
Pan-Seared Salmon Fillet preparation step 1

Rinse herbs, shake dry and reserve 4 sprigs of each kind for garnish.

Step 2/6
Pan-Seared Salmon Fillet preparation step 2

Pluck leaves from parsley, chervil and dill and coarsely chop. Cut chives into thin rings.

Step 3/6
Pan-Seared Salmon Fillet preparation step 3

Combine the chopped herbs with the mayonnaise and yogurt in a tall vessel and puree with an immersion blender.

Step 4/6
Pan-Seared Salmon Fillet preparation step 4

Squeeze out juice from the lemon half and stir 1 tablespoon of juice into the herb sauce. Stir to combine, then season with salt and pepper.

Step 5/6
Pan-Seared Salmon Fillet preparation step 5

Rinse salmon fillets, pat dry and season with salt and pepper. Heat the oil in a pan over medium heat, add salmon fillets skin-side down and cook until browned underneath, 4-5 minutes.

Step 6/6
Pan-Seared Salmon Fillet preparation step 6

Turn the salmon fillets and cook until other side is browned, 1-2 minutes more. Spread the herb sauce on 4 plates, dividing evenly. Set a salmon fillet in the center of each, then garnish with the reserved herbs and serve immediately.

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