Sautéed Salmon Filets

Sautéed Salmon Filets

Whether sockeye, pink, coho, chum, chinook, or Atlantic, this versatile fish can be baked, broiled, sautéed or grilled.

Among the most heart-healthy foods, salmon is one the few fish rich in the “good fat,” omega-3 fatty acids that promote healthy joints and skin and improves brain activity and cognitive function. Its essential amino acids also help growth and maintain muscle mass.

The American Heart Association recommends two servings of omega 3s per week for adults to maintain optimal health benefits. Salmon contains up to 58 percent of the daily required intake of protein per 4-ounce serving. And it’s an excellent source of vitamin B12, and selenium, with good amounts of vitamin B6), thiamine, and niacin).

There are many different sauces and glazes one could make to go with salmon, but we kept it simple by sprinkling the filets with no-salt lemon pepper. A quick sauté and spritz of lemon to bring out the essence of this rosy-colored fish, and dinner is ready in no time.


  • 1 pound salmon filet, skinned, deboned and cut into four pieces
  • 2 teaspoons no salt lemon pepper spice
  • 2 tablespoons olive oil
  • Lemon slices


  1. Sprinkle filets with lemon pepper spice.
  2. Heat skillet to medium high. When some water sprinkled in the pan sizzles, add the olive oil.
  3. Place the filets in skillet. Allow one side to sauté for 3 minutes. Do not touch until it turns a nice deep brown color and is easy to turn onto the other side.
  4. Sauté on the other side another 2 minutes and remove from pan.

Serving suggestion: Plate the salmon and serve with mashed cauliflower, asparagus sautéed in some olive oil for a few minutes, and lemon slices.

Makes 4 servings.

Nutritional Information
Per 4 oz. serving: 161 calories; 7.2g total fat (1.1g saturated, 2.9g polyunsaturated, 2.4g monounsaturated); 49.3mg sodium; 62.7mg cholesterol; 0.0g carbohydrate; 0.0g fiber; 0.0g sugars; 22.5g protein; 554.7mg potassium.

Note: Oil used for sautéing is not included in the nutritional analysis since it adds a negligible amount of fat and calories.

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The LG Health Hub features breaking medical news and straightforward advice to help individuals of all ages make healthy choices and reach their wellness goals. The blog puts articles by trusted Lancaster General Health clinical experts, good 'n healthy recipes, videos, patient stories, and health risk assessments at your fingertips.


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