SERVES 2 • PREP TIME: 5 MINUTES • COOK TIME: 10 MINUTES
LOW-CARB • LOW-FAT/LOW-CHOLESTEROL • LOW-SODIUM
5-INGREDIENT, 30 MINUTES OR LESS, ONE-POT
Salmon is high in B vitamins, particularly riboflavin, niacin, and B
6
. Vitamin B
6
helps prevent clogged arteries by lowering homocysteine levels in the blood. Pan-searing salmon is quick, easy, and delicious. The pan-seared salmon’s crispy skin is complemented by a tangy, fresh, and medium-spicy chimichurri sauce. This meal pairs well with
Warm Balsamic Beet Salad with Sunflower Seeds
and
Garlic Mashed Sweet Potatoes
.
2 teaspoons avocado oil
2 (4-ounce) salmon fillets, skin intact but scaled
1
.
In a medium skillet, heat the oil over medium heat for 3 minutes, until very hot.
2
.
Add the fish skin-side down to the pan. You should hear a sizzling noise or else the pan is not hot enough. Season each flesh side of the fish with ¼ teaspoon of the seasoning blend.
3
.
Cook for another 3 minutes until ¼ inch of the bottom of the fish is opaque and the fish is easily flipped with a spatula. If it sticks to the pan, it may need a little more time.
4
.
Flip and cook the flesh side for 2 to 3 minutes, until the whole fish is opaque and cooked through.
5
.
Plate the salmon, add ½ tablespoon of the sauce to each piece, and serve.
Per serving:
Calories: 202, Total fat: 12g, Saturated fat: 2g, Cholesterol: 64mg, Sodium: 147mg, Potassium: 29mg, Magnesium: 3mg, Carbohydrates: 1g, Sugars: 0g, Fiber: <1g, Protein: 22g, Added sugar: 0g, Vitamin K: 22mcg