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Easy Heart Healthy Salmon with Olive Oil

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A simple, quick, and heart-healthy salmon recipe using olive oil and lemon zest that delivers moist, flaky fish with a crispy skin. Perfect for a nourishing weeknight dinner.

Ingredients

  • Salmon fillets (skin-on, about 6 oz / 170 g each)
  • Extra virgin olive oil (3 tbsp / 45 ml)
  • Fresh lemon zest (from 1 lemon)
  • Lemon juice (1 tbsp / 15 ml)
  • Sea salt (to taste)
  • Freshly ground black pepper (to taste)
  • Optional herbs: fresh thyme or dill sprigs (a few)

Instructions

  1. Pat the salmon dry with paper towels to remove moisture (2 minutes).
  2. Season both sides of the fillets evenly with sea salt and freshly ground black pepper (1 minute).
  3. Zest the lemon carefully using a microplane or fine grater, avoiding the white pith. Set zest aside (2 minutes).
  4. Heat a non-stick or cast iron skillet over medium heat and add 2 tablespoons of extra virgin olive oil. Warm until shimmering but not smoking (3 minutes).
  5. Place the salmon fillets skin-side down in the pan. Press lightly with a spatula to keep skin flat. Cook without moving for 5-6 minutes until skin is crisp and edges turn opaque.
  6. Flip the salmon carefully using a fish spatula. Add remaining 1 tablespoon olive oil and lemon juice to the pan, spooning some over the fish. Cook for another 3-4 minutes until salmon is just cooked through but still moist inside.
  7. Sprinkle lemon zest over the cooked fillets and add a few fresh thyme or dill sprigs around the pan for aroma. Let sit off heat for 1-2 minutes.
  8. Serve immediately, transferring salmon to plates and drizzling any pan juices over the top.

Notes

If the skin sticks when flipping, wait a little longer until it naturally releases. Use good quality extra virgin olive oil to avoid bitterness. Dry the fillets thoroughly before cooking for crisp skin. For a twist, add thin lemon slices or smashed garlic to the pan while cooking. Baking alternative: brush fillets with olive oil and lemon zest, bake at 400°F (200°C) for 12-15 minutes.

Nutrition

Keywords: salmon, heart healthy, olive oil, lemon zest, quick dinner, easy recipe, healthy fish, simple ingredients

Find it online: https://flurpchef.com/easy-heart-healthy-salmon-with-olive-oil-recipe-for-perfect-dinner/