Pan Seared Salmon
1 1 Filet of pan seared salmon contains 226 Calories The macronutrient breakdown is 0% carbs, 59% fat, and 41% protein. This is a good source of protein (41% of your Daily Value), potassium (10% of your Daily Value), and vitamin b6 (35% of your Daily Value).
- Makes
- 4 1 Filet
- Prep Time
- 5 minutes
- Cook Time
- 10 minutes
Ingredients
Directions
- Rinse and pat dry salmon
- Drizzle with part of olive oil to coat, sprinkle all sides with salt & pepper (or seasoning of choice)
- Drizzle remaining oil in fry pan on med high heat
- Once pan is heated add filets, cook on each side 2-4 minutes fliping as few times as possible.
- Once all sides have been cooked remove from pan and allow to rest 3-5 minutes.
Nutrition Facts
For 1 1 Filet of pan seared salmon (124g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 226 | |
| Fats | 14g | 18% |
| Saturated fats | 2g | 12% |
| Trans fats | 0g | |
| Cholesterol | 84mg | 28% |
| Sodium | 96mg | 4% |
| Carbs | 0g | 0% |
| Net carbs | 0g | |
| Fiber | 0g | 0% |
| Sugar | 0g | |
| Protein | 23g | |
| Calcium | 13mg | 1% |
| Iron | 1mg | 9% |
| Potassium | 487mg | 10% |
| Vitamin D | 0μg | 0% |
| Vitamins and Minerals | ||
| Alpha carotene | 0μg | |
| Beta carotene | 0.1μg | |
| Caffeine | 0mg | |
| Choline | 0mg | 0% |
| Copper | 0.1mg | 7% |
| Fluoride | 0μg | |
| Folate (B9) | 5μg | 1% |
| Lycopene | 0μg | |
| Magnesium | 25mg | 6% |
| Manganese | 0mg | 1% |
| Niacin | 8mg | 50% |
| Pantothenic acid | 1mg | 17% |
| Phosphorus | 321mg | 46% |
| Retinol | 34μg | |
| Riboflavin (B2) | 0.2mg | 16% |
| Selenium | 41μg | 75% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 7% |
| Vitamin A IU | 112IU | |
| Vitamin A | 34μg | 4% |
| Vitamin B12 | 3μg | 142% |
| Vitamin B6 | 0.5mg | 35% |
| Vitamin C | 0mg | 0% |
| Vitamin D IU | 0IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 0μg | |
| Vitamin E | 3mg | 18% |
| Vitamin K | 6μg | 5% |
| Zinc | 1mg | 5% |
| Sugars | ||
| Sugar | 0g | |
| Sucrose | 0g | |
| Glucose | 0g | |
| Fructose | 0g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 2g | 12% |
| Monounsaturated fats | 9g | |
| Polyunsaturated fats | 2g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 1g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0.4g | |
| Eicosapentaenoic Acid (EPA) | 0.3g | |
| Docosapentaenoic Acid (DPA) | 0.1g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.2g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 2g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.3g | |
| Tyrosine | 1g | |
| Valine | 1g | |