Pan Roasted Salmon Fillet

Recipe Image

Total Time:    35 minutes

Nutritional per serving
Calories: 488 kcal
Fat: 27 g
Protein: 47 g
Carbohydrates: 14 g

Loaded with heart-healthy omega-3 fatty acids, plus lots of vitamins and minerals, salmon is one of the most nutrient dense foods in the world (1). To boot, salmon is more than a welcome addition to a healthy diet, it’s also extremely versatile and finds its way into lots of amazing recipes.

This Pan Roasted Salmon Fillet is no exception as it’s super easy to prepare and uses only a handful of ingredients. With a great balance of carbs, protein and fat, it’s also great from a macronutrient perspective and it’s relatively low per serving.


Makes 4 servings

  • 75 ml olive oil, divided
  • 2 tablespoons white wine vinegar
  • 2 tablespoons finely chopped fresh chives
  • 2 tablespoons fresh flat-leaf parsley
  • 1 long red chilli, finely chopped
  • 1 tablespoon Dijon mustard
  • 1 tablespoon wholegrain mustard
  • 1 tablespoon capers, coarsely chopped
  • 2 large leeks (about 170g each), trimmed, washed, white and pale green parts only
  • 4 (about 180g each) skin-on salmon fillets, skin scored


  1. In a medium bowl, whisk 50ml of the oil, vinegar, chives, parsley, chilli, Dijon mustard, wholegrain mustard and capers.
  2. Season to taste with salt and freshly ground black pepper.
  3. Bring a large pot of salted water to a boil.
  4. Meanwhile, prepare a large bowl of iced water.
  5. Add the leeks to the boiling water and reduce the heat to a simmer.
  6. Simmer the leeks for about 10 mins or until they are tender (a small sharp knife should easily pierce them).
  7. Transfer the leeks to the iced water to chill completely.
  8. Drain the leeks well and cut in half lengthways.
  9. Remove the 2 outer layers from each piece of leek and cut the remaining leeks in half lengthways.
  10. Separate the layers to make leek ribbons.
  11. In a large bowl, toss the leek ribbons with 2 tablespoons of the dressing.
  12. Heat a large, heavy non-stick frying pan over medium-high heat.
  13. Add the remaining 1 tablespoon oil and swirl to coat the bottom of the pan.
  14. When the oil is hot, add the salmon fillets, skin-side down, and cook for 4 mins or until the skin is crisp and dark golden.
  15. Turn the salmon and cook for a further 1-2 mins or until the salmon is just opaque with a rosy centre.
  16. Set the salmon on a piece of kitchen paper to drain briefly.
  17. Divide the leeks among 4 dinner plates and top with a piece of salmon.
  18. Spoon the remaining vinaigrette around the plates and serve.

Recipe and photo courtesy of

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