• 2 salmon filets each approximately 5 oz (wild caught salmon is my preference and you can use any type - Coho, Sockeye and King taste great when pan seared).

  • Pro-tip: Ideally try to find salmon filets that are not more than 1 inch thick for an even sear throughout

• 2 tbsp avocado oil

• 1/4 tsp kosher salt

• 1/4 tsp Lemon Zest (optional)

• Freshly cracked black pepper, to taste

1. Pat the Salmon filets dry

2. Sprinkle the salt and lemon zest (if using) evenly over the flesh side of the filets 

3. Heat a 10 inch iron skillet over medium heat (or use any frying pan that works for you)

4. Add Avocado Oil to the skillet and heat to shimmering 

5. Gently place the salmon filets into the pan flesh side down 

   • Pro-tip: The side that is seared first will always look the best since the heat in the pan is at its highest point at this stage. So, as a rule of thumb, sear the presentation side of the protein first. In this case, since we are using Salmon with skin on one side, we will sear the flesh side first as our presentation side. 

6. Leave the salmon, untouched, for 5 minutes then gently flip using a flexible spatula

7. Cook, skin side down, for another 5 minutes

8. Check salmon for flakiness

   • Pro-tip: For every 1 inch of thickness, fish will need 10minutes of cook time. If you are using a thicker cut, you may need to adjust your cook time accordingly

In one 3.5 ounce serving, wild salmon delivers 25 grams of protein, 8 grams total fat of which 2.2 grams are heart healthy Omega-3 fatty acids and 182 calories. (In the same serving size, farm raised salmon delivers 22 grams protein, 12 grams total fat of which 2.3 grams  are heart healthy omega-3 fatty acids and 206 calories.) While there are slight variations, both are excellent sources of protein and omega-3 fatty acids. 

• Protein is fundamental for overall health. Protein is integral for tissue repair and recovery such as maintenance of lean muscle and bone health. Protein is also involved in biochemical signaling pathways which regulate bodily functions including metabolism and cell cycle maintenance. Proteins are required for antibody production to support a healthy immune system. 

• Omega-3 fatty acids have anti-inflammatory effects which help reduce risk of chronic disease, support a healthy cardiovascular system and lower blood pressure. Notably, omega-3 fatty acids are a major component of brain cells. Adequate intake of omega-3 fatty acids can increase blood flow to the brain, improve neuroplasticity and help offset cognitive decline. Research also suggests the anti-inflammatory properties of Omega-3s may help reduce symptoms of anxiety and depression and regulate mood.

Additionally, salmon (both wild and farm raised) are good sources of B vitamins (B1, B3 (niacin), B5 (pantothenic acid), B6 and B12 (cobalamin). B vitamins are essential for a healthy metabolism and energy production to support various bodily functions, maintain brain health and support a healthy nervous system. B vitamins also support skin health, heart health, red blood cell formation. B12  plays a critical role in DNA repair and the regulation of gene expression. 

Rounding out the nutrient profile, salmon also offers potassium, selenium and antioxidants (in the form of astaxanthin) all of which enhance and support the various health benefits noted above.