Pan Seared Salmon with a Light Lemon Sauce

This recipe was created out of my desire to eat healthy, but in a very delicious way! This method of cooking allowed for a tender, flaky salmon that was just so perfectly moist. The sauce is light, and simple, but brings some wonderful flavor without overpowering the fish. I hope you will try it out, it is unbelievably delicious!

Ingredients:
1 pound of wild salmon fillet, cut into 3-4 oz. pieces (with skin)
1/4 shallot, finely diced
1 lemon
1/4 cup white wine
1 tablespoon of butter
1 tablespoon chopped parsley
Olive oil
Salt and pepper, to taste

Wash the salmon pieces with half of the lemon and some cold water. Pat the salmon pieces dry, and place on a plate, skin side down. sprinkle lightly with salt and black pepper.

Seasoned salmon fillets

Place a skillet on the stove over high heat. drizzle 1-2 tablespoons of olive oil on the pan. Once it is heated, place each salmon fillet, skin side down, on the pan. The pieces should begin to sizzle. The goal here is to render some of the fat on the skin, and sear the skin, leaving it nice and crispy. Cooking with the skin also helps to keep the fish a little more moist.

Pan searing the salmon

Cook the salmon on high-medium heat for about 4 minutes, and then flip it over. Cook the second side for another 4-5 minutes, depending on the thickness of the fillet. Be careful not to overcook the salmon, or it will become too dry. Remove the fillets from the pan and set aside.

In a small pan or saucepan, add about 1/2 tablespoon of olive oil. Turn the heat on to about medium. Add the diced shallot and fry for about a minute or so, until the shallot becomes translucent, and then add the wine and the juice of the other half of the lemon. Simmer the sauce until it has reduced a bit (about 1-2 more minutes), and then stir in the butter. Once the butter has melted into the sauce, add a little salt (to taste) and turn the heat off. Throw in the parsley, and then pour the sauce over the warm salmon fillets.

Garnish with a slice of lemon and enjoy!

Pan Seared Salmon served with Sicilian Roasted Cauliflower and Steamed Green Beans

Nutritional Tidbits:
Salmon is one of the most heart-healthy fish you can eat! It is loaded with omega 3-fatty acids as most people know, but it is also a great source of protein, potassium, selenium, and vitamin B12. It has been observed that diets high in omega 3's tend to help prevent heart disease, but now there is even research that it may help to prevent certain cancers and certain chronic diseases such as Alzheimer's disease, depression, high blood pressure, diabetes, macular degeneration, multiple sclerosis, and rheumatoid arthritis.
(Side note: It pays to opt for wild salmon instead of farm-raised salmon, as the wild variety has a better nutritional profile than the farm-raised. The wild salmon is also safer to eat, as it has lower amounts of pesticide residues than the farm-raised.)