Go Back
+ servings
Pan-fried salmon with arugula salad. | joeshealthymeals.com

Pan-Fried Salmon with Arugula Salad

Easy, low calorie meal that's fast to prepare.
Course Seafood main dish
Cuisine American
Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Servings 4 servings
Calories 440kcal
Author Joe Boyle


  • 4 7 oz. skin on salmon steaks
  • 3 tbsp vegetable oil
  • 1/2 tsp salt
  • 1/2 tsp ground black pepper


  • 1/4 cup extra virgin olive oil
  • 2 tbsp fresh lemon juice
  • 2 tbsp white wine vinegar
  • 2 garlic cloves
  • 2 tbsp chopped red onion
  • 5 fresh basil leaves
  • pinch salt and pepper, (1/8 tsp ea.)


  • 4 oz. arugula
  • 3 med. fresh tomatoes, chopped
  • 1/2 red onion, chopped
  • other salad ingredients of choice


  • Remove salmon from the refrigerator 30 minutes prior to frying.  Then pat dry with paper towels and coat with salt and pepper.
  • Add vegetable oil to a heavy skillet, (not non-stick), and heat on medium high until the oil is shimmering.
  • Lay in the salmon, skin side down, pressing the fish with a fish turner or spatula to insure contact with the skillet. Do not overcrowd the skillet. 2 batches may be required to cook the fish.
  • Fry 4 to 5 minutes until the salmon has cooked through half way, turn and fry the second side 2 to 3 more minutes until the red flesh color is nearly gone. Times may vary due to the thickness of the salmon.
  • Remove from the skillet and cover with foil, to rest and finish cooking. Serve hot.


  • Place all ingredients in a food processor and pulse until ingredients are about 1/8th inch chopped.
  • Add to the salad.  I used 1/2 of the vinaigrette on the salad and served the remainder on the side, being used as desired.


  • Assemble salad ingredients in a bowl, drizzle with the vinaigrette and toss to combine.


Calories: 440kcal