Fish / Gluten Free / Paleo / Whole 30 Approved

Pan Seared Salmon with Watermelon Salad

Every now and then I like to splurge a bit on fish. This is a delicious summer recipe that is great for company because they will think you are some kind of kitchen magician, but in reality it is super simple and really, really fast (I am talking like 15 minutes here). My mom recently visited and I whipped this up for her and scored some major points. You can too! And if that were not enough, salmon offers all kinds of great health benefits to boot…

1. Protein Power…

Today’s recipe dishes up about 60 grams of protein per serving, which is quite a hefty dose. I listen to a lot of podcasts (it might be a problem, but we discuss that later). One of my favorites is Robb Wolf’s Paleo Solution Podcast. In several episodes he recommends that eating 1 gram of protein per pound of body weight (per day) is part of the equation to help you achieve your leanest “you.” If you are doing the math right now you are realizing that results in a crap ton of protein. I know I probably don’t even come close most days, but if you were striving for this, salmon will certainly help you get there.

2. Mega Omega 

Salmon is rich Omega 3 fatty acids, EPA and DHA which have many, many benefits. Reduced risk of heart disease, improvements in joint stiffness, pain and arthritis, reduced inflammation, and even reduced incidence of asthma, Alzheimers and dementia, to name just a few!

In addition to incorporating salmon and other fish in your diet, you should also consider taking a daily fish oil supplement to reap all these incredible benefits. I use SFH fish liquid which allows you to take in a lot of the benefit, and avoiding many, many capsules (I am like a child when it comes to swallowing pills). I recommend the tangerine and lemon flavors, but avoid the vanilla like the plague.

3. The mercury is not rising

A final note, because I know many folks are super concerned about mercury levels in fish. It turns out that salmon actually contains lower levels of mercury than many other popular fish including tuna, swordfish and tilefish because they are relatively small, plant eating fish (mercury levels are highest in fish that eat other fish). According to the EPA, it is safe to consume up to 12 ounces of fish like salmon per week (you will eat 6 in this recipe).


12 oz. salmon cut into two portions  $   8.99
1/2 tsp seasoning blend (I use Trader Joe’s 21 Seasoning Salute)  $   0.03
zest of 1/2 a lemon – o  neg
Salt and pepper  neg
1 tbs extra virgin olive oil – o  $   0.27
Watermelon Salad
1/2 mini watermelon (about 4 cups chopped)  $   2.00
1 jalapeno seeded and de-veined  $   0.25
1/2 cucumber – o  $   0.70
1 avocado  $   1.00
2 tbs. chopped mint – o  $   0.83
juice of 1 lemon – o  $   0.25
1 tbs extra virgin olive oil – o  $   0.27
1/2 tsp cumin – o  $   0.16
Salt and pepper  neg
Total  $  14.46
Per Serving (2 servings)  $    7.37

o = organic

1. Season the salmon with the seasoning blend of your choice, the lemon zest and salt and pepper. Set aside while you heat the olive oil over medium heat.
2. Once the pan is hot, place the salmon filets, skin side down, in the pan and set a timer for 4-5 minutes (depending on the thickness of the filet). Do not touch the fish until the timer goes off. When it beeps, flip the fish and cook for an additional 4-5 minutes. Again, do not touch the fish until the timer goes off. I am serious…. leave it alone! Work on steps #3 – #7 to distract yourself while it cooks. If the fish is done before you are, remove from the heat and set aside.
3. Cut the watermelon into bite sized chunks and add to a large bowl. I recently found this video on how to cut a watermelon and it kind of blew my mind. I found it of course, after I made this salad, but will be trying it the next time I make anything with watermelon. Has anyone else tried this?
4. Dice the jalapeno, chop the cucumber and mint and add to a bowl with the watermelon.
5. Prepare the dressing by whisking or shaking together the olive oil, lemon juice, cumin and salt and pepper.
6. Slice the avocado and scoop into the bowl. If you aren’t familiar with the best way to do this, check this out.
7. Dress the salad and toss together gently until all ingredients are combined.
8. Serve and enjoy!

One thought on “Pan Seared Salmon with Watermelon Salad

  1. Pingback: Week 2 Roundup | A Skinny Rich Girl

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