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Gluten-Free Pan-Seared Salmon

Product Wellness Keys
  • Fat Free
  • Fruits - Vegetables
  • Heart Healthy
  • Gluten Free
  • High Calcium
  • High Fiber
  • Lactose Free
  • Low Calorie
  • Low Fat
  • Low Sodium
  • Sugar Free
  • Vegan
  • Lean
  • Whole Grain
  • Diabetes
  • High Calorie
Read more about Wellness Keys
Nutritional Info
Each serving (1 fillet) contains 380 calories, 2 g carbohydrate, (0 g fiber), 39 g protein, 22 g fat, (5 g saturated fat), 115 mg cholesterol, 2820 mg omega-3 fats, and 95 mg sodium.
  • Calories per Serving: 380
  • Servings: 4
  • Active Time: 10 minutes
  • Total Time to Make: 10 minutes




  1. Season fish with salt and pepper. Dust both sides with flour; pat off excess.
  2. Heat olive oil in pan on MEDIUM-HIGH until oil faintly smokes; add fish. Turn over when fish changes color one-quarter of way up and seared side has turned paper-bag brown, 3 min.
  3. Reduce heat to MEDIUM. Cook about 3 min until internal temp reaches 120 degrees. Check by inserting thermometer halfway into thickest part of fish.
  4. Add basting oil and butter to pan; swirl. Baste with spoon, 1-3 min, until internal temp reaches 130 degrees.
  5. Transfer fish to clean platter; let rest at least 2 min.

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