Salmon fillets 101

Ingredients

• 2 fillets Wild Salmon Fillet (about 6 oz each, skin on, pin bones removed)
• 1 tablespoon Olive Oil (extra virgin, for pan)
• 0.5 teaspoon Kosher Salt (adjust to taste)
• 0.25 teaspoon Black Pepper (freshly ground)
• 0.25 teaspoon Garlic Powder (adds subtle garlic flavor)
• 1 tablespoon Unsalted Butter (cut into cubes for basting)
• 1 tablespoon Lemon Juice (freshly squeezed)
• 1 cup Broccoli Florets (steamed, optional side)

Instructions

1. Thaw and Dry

   If the salmon is frozen, place it in the refrigerator overnight or submerge sealed in cold water for 20‑30 minutes, then pat dry with paper towels.

   Time: PT5M

2. Remove Pin Bones

   Feel the flesh side for any remaining pin bones and pull them out with tweezers or clean fingers.

   Time: PT2M

3. Season Fillets

   Season both sides of each fillet with kosher salt, black pepper, and garlic powder.

   Time: PT2M

4. Heat the Skillet

   Place the skillet over medium heat, add olive oil, and wait until it shimmers but does not smoke.

   Time: PT2M

   Temperature: medium heat

5. Sear Flesh Side

   Lay the fillets flesh‑side down. Cook without moving until the edges turn opaque about halfway up the side and a golden crust forms, roughly 3‑4 minutes.

   Time: PT4M

   Temperature: medium heat

6. Flip and Baste

   Gently flip the fillets, add butter and lemon juice to the pan, and spoon the melted butter over the fish for 1‑2 minutes.

   Time: PT2M

   Temperature: medium heat

7. Rest

   Transfer the salmon to a plate and let rest for 2 minutes before serving.

   Time: PT2M

8. Prepare Side

   While the salmon rests, steam the broccoli florets until bright green and just tender, about 4‑5 minutes.

   Time: PT5M

Nutrition Facts

Calories

350

Protein

34 g

Carbohydrates

2 g

Fat

22 g

Fiber

0 g