Pan-Fried Salmon on a Bed of Salad
Crisp leafy salad with tomatoes, cucumber and olives meets a perfectly pan-fried salmon fillet for a light dish that's on the table in minutes. The salmon is seasoned with lemon and pepper, then fried until the skin turns golden and crisp. With plenty of protein and very few carbs, it slots neatly into a low-carb or LOGI-style way of eating.
Ingredients
- 1 handful rocket or mixed salad leaves, to taste
- 1-2 tomatoes
- 1 cucumber, amount to taste
- olives, amount to taste
- 1-2 tsp sunflower seeds
- 1 tsp sesame seeds
- 1 salmon fillet, skin on
- lemon, for seasoning
- pepper, for seasoning
- oil, for frying
- salad dressing, your own recipe, served separately
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 1 Serving |
|---|---|---|
| Calories | 420 kcal | 420 kcal |
| Carbohydrates | 7 g | 7 g |
| Protein | 38 g | 38 g |
| Fat | 26 g | 26 g |
| Fibre | 3 g | 3 g |
| of which sugar | 4 g | 4 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- Wash the vegetables and chop them into small pieces.
- Arrange the salad leaves on a large plate. Scatter over the tomatoes, cucumber and olives, then finish with a sprinkle of sunflower and sesame seeds.
- Before frying, season both sides of the salmon fillet with lemon juice and pepper.
- Heat the oil in a pan over high heat. Fry the salmon skin-side down first for 4 to 5 minutes.
- Turn the salmon, lower the heat and cook the flesh side for another 4 to 5 minutes, depending on the thickness of the fillet. It's done when the white protein starts to seep from the flesh.
- Lift the cooked salmon onto the prepared salad and serve straight away.
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Nutrition facts per serving (estimate)
| Calories | 420 kcal |
|---|---|
| Carbohydrates | 7 g |
| Protein | 38 g |
| Fat | 26 g |
| Fibre | 3 g |
| of which sugar | 4 g |
Frequently asked questions
How do I know when the salmon is cooked through?
When the white protein starts to seep from the fillet, the salmon is cooked through and at its perfect point.
Can I use a different salad instead of rocket?
Yes, this recipe works with any leafy salad you like.
Is this recipe suitable for low carb?
Yes, the dish contains very few carbs while the salmon provides plenty of protein.
Which dressing goes well with it?
The original recipe points to a separate dressing recipe. A light vinaigrette made with olive oil and lemon juice works beautifully.
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