Pan-Seared Salmon with Lemon Dill
Restaurant-quality salmon with crispy crust and bright lemon-dill butter sauce.
Adjust Servings
Macronutrient Breakdown
Ingredients
- salmon fillets
- olive oil
- lemon
- fresh dill
- garlic
- butter
- salt
- pepper
Instructions
- 1
Pat salmon dry and season with salt and pepper.
- 2
Heat olive oil in skillet over medium-high.
- 3
Place salmon skin-side up, cook 4 minutes.
- 4
Flip, add butter, garlic, lemon, and dill.
- 5
Baste and cook 4 more minutes.
Nutrition Facts
About Pan-Seared Salmon with Lemon Dill
Restaurant-quality salmon with crispy crust and bright lemon-dill butter sauce.
This dinner recipe provides a high amount of protein with 385 calories per serving.
This recipe requires some cooking experience but is straightforward to follow. The total preparation and cooking time is 22 minutes.
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Methodology & Nutrition Data Sources — Pan-Seared Salmon with Lemon Dill
How we calculate Pan-Seared Salmon with Lemon Dill nutrition facts: Our nutritional data is sourced from the USDA FoodData Central database (the authoritative reference used by registered dietitians and food scientists), cross-referenced with NIH Dietary Reference Intakes (DRIs) for macronutrient recommendations. Each recipe is analyzed ingredient-by-ingredient using standardized portion weights per FDA nutrition labeling regulations (21 CFR Part 101).
- Calories (385 kcal/serving): Calculated via Atwater general factors (4 kcal/g protein, 4 kcal/g carbohydrate, 9 kcal/g fat) per USDA Agricultural Research Service methodology.
- Protein (34g): Per USDA FoodData Central SR Legacy database entries, summed across all ingredients at stated portion weights. NIH DRI for protein: 0.8g/kg body weight (RDA for adults).
- Carbohydrates (4g): Total available carbohydrates excluding fiber, per FDA 21 CFR 101.9 definition. Includes naturally occurring and added sugars per CDC dietary guidelines.
- Fat (26g): Total lipids per USDA FNDDS (Food and Nutrient Database for Dietary Studies), distinguishing saturated vs. unsaturated fractions where applicable per AHA guidelines.
- Fiber (0g): Dietary fiber per AOAC 985.29 method, as reported in USDA FoodData Central. FDA Daily Value reference: 28g fiber per 2,000 kcal diet.
- USDA FoodData Central
- NIH Dietary Reference Intakes (DRI)
- CDC Nutrition Research Data
- FDA Nutrition Facts Label Guidelines
- HHS/USDA Dietary Guidelines for Americans 2020–2025
Disclaimer: Nutritional values are estimates based on standard ingredient databases and may vary depending on specific ingredient brands, preparation methods, and portion accuracy. Individuals with medical conditions should consult a registered dietitian before making significant dietary changes.
Reviewed by Brazora Monk · Last updated 2026 · Nutrition data sourced from USDA FoodData Central SR28
Frequently Asked Questions
How many calories are in Pan-Seared Salmon with Lemon Dill?
Pan-Seared Salmon with Lemon Dill contains approximately 385 calories per serving, making it a moderate option for a healthy meal.
Is Pan-Seared Salmon with Lemon Dill good for weight loss?
Yes, Pan-Seared Salmon with Lemon Dill can be part of a weight loss diet. With 385 calories and 34g of protein per serving, it helps keep you satisfied.
How much protein does Pan-Seared Salmon with Lemon Dill have?
Pan-Seared Salmon with Lemon Dill provides 34g of protein per serving, which is excellent for supporting muscle maintenance and satiety.
How long does it take to make Pan-Seared Salmon with Lemon Dill?
Pan-Seared Salmon with Lemon Dill takes about 10 minutes to prepare and 12 minutes to cook, totaling 22 minutes from start to finish.
Can I meal prep Pan-Seared Salmon with Lemon Dill?
Yes, Pan-Seared Salmon with Lemon Dill stores well in the refrigerator for 3-4 days in an airtight container.
What are the macros for Pan-Seared Salmon with Lemon Dill?
Per serving: 385 calories, 34g protein. This makes it a balanced hearty meal option.