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Pan Seared Wild Caught Salmon with Arugula

Wild-caught salmon is packed with heart-healthy fats DHA and EPA, and loaded with protein, selenium, potassium and B vitamins. This is a tasty dish you can make over and over again that aids in fighting inflammation and excess weight.

Serves 1

Cook time: 25 Minutes


  • ½ lb. salmon fillet
  • coarse sea salt & fresh ground pepper
  • 2 tbs. butter
  • 1 1/2 cups arugula
  • 1 carrot, sliced
  • 1/2 red pepper, seeded & chopped
  • 1/2 avocado
  • drizzle extra virgin olive oil
  • 1 lemon, halved & 1 half juiced


1. Preheat oven to 400° F. Remove excess moisture from salmon and season with salt and pepper.

2. Heat cast iron skillet on medium-high.

3. Add butter and wait until it melts, swirling to cover.

4. Place salmon in pan skin side down.

5. For crispy outside and rare inside, cook 3–4 minutes on skin side and 1–2minutes on flesh side. For well-done, add 1 minute per side and cook through. Once it’s in the pan, leave the fish alone to ensure a good sear.

6. While salmon is cooking, add arugula to a bowl or dinner plate.

7. Lay carrot slices and bell pepper over arugula. Top with avocado. (For a quick breakfast, save leftover red pepper and avocado halves to serve with eggs the next morning.)

8. Toss greens, red pepper, avocado, and carrots with olive oil. Drizzle lemon juice over salad. Add salt and cracked pepper to taste.

9. When salmon is done cooking, lay on plate and squeeze remaining half lemon over it. Serve with arugula salad.


Nutrition Facts
Servings 1.0
Amount Per Serving
calories 628
% Daily Value *
Total Fat 55 g 84 %
Saturated Fat 19 g 95 %
Monounsaturated Fat 14 g
Polyunsaturated Fat 6 g
Trans Fat 0 g
Cholesterol 101 mg 34 %
Sodium 1772 mg 74 %
Potassium 1188 mg 34 %
Total Carbohydrate20 g 7 %
Dietary Fiber 9 g 34 %
Sugars 8 g
Protein 18 g 36 %
Vitamin A 452 %
Vitamin C 182 %
Calcium 16 %
Iron 10 %
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.


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Medical Disclaimer
This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Dr. Chad Walding nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement, or lifestyle program.

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