American · dinner
Cold-Pan Seared Salmon (No Added Fat)
Video by America's Test Kitchen on YouTube · Open on YouTube
- Carnivore if you leave out the fresh mint, garlic, jalapeño, lime juice, ripe mango, shallot and virgin olive oil
- Low carb (9.1 g net carbs) but not keto: 54% of the energy is from fat, and keto meals get about 60% or more
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Fish. Check labels on stock, sauces and spice mixes.
The salmon cooks in its own fat — no oil or butter — so a fillet gives about 30 g of protein and 3 g of omega-3 fats, plus plenty of vitamin D, B12 and selenium. It is well salted (about 1 g sodium a serve); the salsa is optional.
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Ingredients 12
Method
Tap a time to watch that step in the video.
- Cut the salmon crosswise into 4 equal fillets so they cook evenly. Dissolve the kosher salt in the water and brine the fillets for 15 minutes (on the counter is fine), then pat them very dry. 1:02
- Sprinkle ½ tsp salt and ½ tsp pepper over a cold 30 cm (12 in) nonstick frying pan — no oil. Lay the fillets in the cold pan skin side down and season the tops with the remaining salt and pepper. 1:49
- Put the pan over medium-high heat and cook without moving for 6–8 minutes, until the fat renders out of the skin and the bottom 5 mm of the fish turns opaque. The salt layer stops it sticking. 3:07
- Flip the fillets flesh side down and cook 6–8 minutes more, until the flesh is browned and the centre reads 52 °C (125 °F). Lift out. 3:36
- If making the salsa, stir the diced mango, jalapeño, shallot, lime juice, mint, olive oil, garlic and salt together and spoon a little over each fillet. 4:22
Tip. Starting in a cold pan renders the fat slowly and keeps thin ends from overcooking. Brining for just 15 minutes seasons the fish. Buy one centre-cut piece and cut it yourself for even fillets.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 10%
- Protein 35%
- Fat 55%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High199%
3.2 g a serve, mostly from centre-cut salmon (98%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B12 High159%
3.8 µg a serve, mostly from centre-cut salmon (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High103%
57 µg a serve, mostly from centre-cut salmon (99%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D High75%
15 µg a serve, mostly from centre-cut salmon (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B6 High55%
0.9 mg a serve, mostly from centre-cut salmon (88%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E High40%
6 mg a serve, mostly from centre-cut salmon (82%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin C High36%
32 mg a serve, mostly from ripe mango (56%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Folate Source17%
67 µg a serve, mostly from centre-cut salmon (59%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Potassium Source14%
670 mg a serve, mostly from centre-cut salmon (78%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium Source12%
51 mg a serve, mostly from centre-cut salmon (81%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin A Source12%
111 µg a serve, mostly from centre-cut salmon (71%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Show the other 4
Zinc6%
0.7 mg a serve, mostly from centre-cut salmon (82%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin K5%
5.7 µg a serve, mostly from ripe mango (37%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Iron4%
0.8 mg a serve, mostly from centre-cut salmon (54%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Calcium3%
38 mg a serve, mostly from centre-cut salmon (54%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by America's Test Kitchen; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.