LEMON DILL PARMESAN SALMON

October 26, 2023

This Lemon Dill Parmesan Salmon is my new favorite way to prep salmon! For the longest time, I only made my salmon one way: with Cajun seasoning, honey, onion powder, and garlic powder (I’ll have to post the recipe on here someday). No other preparation could compare in terms of flavor… until now! This pan-cooked Lemon Dill Parmesan Salmon is so freaking delicious and easy that I can’t stop making it! It’s just perfect served with roasted parmesan asparagus and pearl couscous.

Did you know? Farmed salmon is typically higher in fat than wild salmon, containing slightly more omega-3s, way more omega-6 and three times the amount of saturated fat. (source)

Other benefits of wild salmon

Wild caught salmon not only has a better ratio of omega-3 to omega-6 fatty acids, it’s also higher in calcium, iron, potassium, and zinc. Not to mention, farmed salmon are fed artificial pink pigments to turn their flesh a red-pink hue. On the other hand, wild salmon get their vibrant color naturally from eating lots of plankton, krill and shrimp. It’s unknown whether or not these artificial pigments are healthy, plus farmed salmon are often contaminated with other potentially harmful chemicals (PCBs, dioxins, and pesticides).

What you’ll need

Once you’ve got yourself some wild salmon, all you need is fresh lemon, grated Parmesan cheese, and a few spices: fresh or dried dill, garlic powder, black pepper, and salt (optional). The combination of flavors is simply mouthwatering! You can even use vegan parm to make this dairy-free 😉

I cooked my salmon with extra virgin olive oil, but you could also use avocado oil, butter, coconut oil, or any oil stable at moderate heat.

Optional sides

For sides, I cooked pearl couscous according to package directions and added fresh parsley, parmesan, and a little bit of olive oil. I also roasted fresh asparagus at 400 degrees F for about 15 minutes with more olive oil, parmesan, salt, and pepper. I would say I used about one tablespoon of olive oil and parmesan for both dishes (you don't need a lot). You can sub quinoa or rice for gluten-free ;)

Here’s the printable recipe for this Lemon Dill Parmesan Salmon. Please rate and comment below if you try it!

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Lemon Dill Parmesan Salmon

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Category

Dinner

Servings

2

Prep Time

15 minutes

Cook Time

10 minutes

Calories

240

This Lemon Dill Parmesan Salmon is my new favorite way to prep salmon! For the longest time, I only made my salmonone way: with Cajun seasoning, honey, onion powder, and garlic powder (I’ll have to post the recipe on here someday). No other preparation could compare in terms of flavor… until now! This pan-cooked Lemon Dill Parmesan Salmon is so freaking delicious and easy that I can’t stop making it! It’s just perfect served with roasted parmesan asparagus and pearl couscous.

Ingredients

• 1 tsp. olive oil

• 2-5 oz. wild caught salmon fillets, fresh or frozen

• 4 tsp. Parmesan cheese grated

• 3 tbsp. fresh lemon juice

• 1/4 tsp. garlic powder

• 1/4 tsp. dried dill weed

• 1/4 tsp. black pepper

• Dash salt (optional)

Parmesan couscous:

• 1/2 cup dry couscous (or quinoa)
• 3/4 cup chicken broth
• 1/2 tbsp. fresh parsley, chopped
• 1 tbsp. grated parmesan
• 1 tsp. olive oil 

Roasted asparagus:

• 8 oz. fresh asparagus, washed and trimmed
• 1 tbsp. grated parmesan
• 2 tsp. olive oil
• 1/4 tsp. salt
• 1/4 tsp. pepper

*See blog post above for notes.

Directions

1. Preheat oven to 400 degrees F.

2. Trim and wash asparagus, then toss with olive oil, parmesan, salt and pepper. Bake in preheated oven for 15 minutes until tender.

3. Simmer dry couscous in a medium saucepan with chicken broth (covered), then stir in olive oil, parsley, and parmesan.

4. Sear salmon in a nonstick skillet over medium heat, skin side down, for 4 minutes.

5. Meanwhile, season topsides with 1 tbsp. lemon juice, 2 tsp. grated parmesan, and 1/8 tsp. each dill, garlic powder, and pepper.

6. Flip and cook another 3-4 minutes on the top side.

7. Peel off skin (now on top side) using your turner, and season with remaining 1 tbsp. lemon juice, 2 tsp. grated parmesan, and 1/8 tsp. each dill, garlic powder, and pepper.

8. Once salmon is cooked through and flaky, set aside on a plate.

9. Serve with couscous and roasted asparagus.

10. Leftovers will keep in the fridge in a sealed container for up to three days.

Recipe Note

Calories (one serving of salmon): 240kcal, Fat: 12.3g, Sat fat: 1.7g, Carbs: 2g, Fiber: 0g, Sugar: 0g, Protein: 30g, Sodium: 106mg

Calories (one serving of salmon plus sides): 525kcal, Fat: 21g, Sat fat: 3g, Carbs: 40g, Fiber: 5g, Sugar: 3g, Protein: 42g, Sodium: 375mg

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