Pan-Seared Salmon with Dill

Flaky pan-seared salmon fillets seasoned with fresh dill and lemon, served with fluffy white rice and crisp steamed green beans for a light, quick weeknight meal.

• Prep: 10 min
• Cook: 15 min
• Total: 25 min
• Servings: 5
• Cuisine: American
• Difficulty: Easy
• Cost: $6.10/serving

Dietary

• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Pescatarian
• Low-Sugar
• High-Protein

Tags

• budget-friendly
• fresh
• healthy
• quick

Ingredients

• 5 salmon fillets (6 ounce, skin on or off)
• 1 tablespoon olive oil
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 tablespoon fresh dill (chopped)
• 1 lemon (cut into wedges)
• 2 cup white rice (uncooked)
• 4 cup water
• 1 pound fresh green beans (trimmed)

Instructions

1. Pat dry 5 salmon fillets with paper towels. Season generously with 1 teaspoon of salt and 1/2 teaspoon of black pepper.
2. Heat 1 tablespoon of olive oil in a large non-stick skillet over medium-high heat. Once hot, place the salmon fillets skin-side down (if applicable).
3. Sear for 4-6 minutes per side, depending on thickness, until cooked through and easily flaked with a fork.
4. While salmon cooks, combine 2 cups of white rice and 4 cups of water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes, or until water is absorbed and rice is tender.
5. Steam 1 pound of trimmed fresh green beans for 5-7 minutes, until tender-crisp. This can be done in a steamer basket over the rice pot or in a separate pot.
6. Once cooked, transfer salmon to plates. Sprinkle generously with 2 tablespoons of chopped fresh dill. Serve immediately with rice, green beans, and lemon wedges on the side.

Notes

For even quicker rice, you can use pre-cooked rice pouches and microwave them according to package directions.

Nutrition (per serving)

• Calories: 520
• Protein: 40.5 g
• Carbohydrates: 44.2 g
• Fat: 20.3 g
• Fiber: 3.5 g
• Sodium: 750 mg
• Saturated Fat: 3.8 g
• Sugar: 1.2 g
• Cholesterol: 105 mg