Easy pan seared salmon with 4-ingredient green sauce

pan-seared salmon

Salmon is a highly nutritious fish, rich in heart-healthy omega-3 fatty acids, along with protein, niacin, selenium, magnesium, vitamins B6 and B12. It is also one of the few good sources of vitamin D and has virtually zero carbohydrates, all of which make it one of the healthiest foods.

One of my family’s weekend favourites, I love salmon not only for its health benefits but also for its rich flavour and ease of cooking. What more, you don’t need much of oil for cooking, since salmon has enough fat which also keeps it moist. (No worries, it is the heart-healthy unsaturated fat).

Salmon tastes best with minimum seasoning and minimum cooking – stop cooking when it is “almost done”. I made a mild green sauce as a part of this recipe which complements the flavour of the salmon.

You will need:

Salmon fillet – 500 gms (4-5 pieces) skin removed

oil – 1 tbsp

For the marinade:

dried basil – 1/2 tsp

paprika – 1/2 tsp

lemon juice – 2 tsp

salt and pepper

For the sauce:

cilantro/coriander leaves – chopped, 1 cup

yoghurt – 1/4 cup

cashews – 7-8 

green chilli – 1/2 (optional – if you like it hot)

salt and pepper

Marinate the salmon for 10 minutes. Meanwhile, prepare the sauce by blending all the ingredients using a blender. Heat the oil in a pan and cook the salmon fillet for 3 to 4 minutes on either side. Remember, it should still be a bit slimy and pink on the inside.

Delicious salmon with green sauce ready in 15 minutes!

Tip: You can cook the salmon with the skin on. I like it browned on both sides, so I remove the skin. Either way, it tastes great!

Do try this recipe and let me know how much you enjoyed it.



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