This Super EASY pan-fried methi garlic salmon recipe is our weeknight favorite that is ready in just 20 minutes! Packed with the goodness of fresh fenugreek leaves, lots of garlic, and red chili flakes this recipe needs just a few ingredients for a five-star meal.
The recipe was originally posted in Oct 2015 and has been updated with new photos
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Heart Healthy Salmon
When I think of healthy foods, from heart health to brain health salmon is always on the top of my list. Pan-roasted, crisp, and super flavorful methi garlic salmon is one of my favorite recipes in addition to the baked salmon with chutney, tandoori salmon, and salmon tikka masala on skewers. These are on our repeat list to get all the benefits of eating fatty fish like Salmon once a week.
The best part of all these recipes is that they need few ingredients which helps bring out the best flavors and texture of perfectly cooked salmon. Wild salmon is loaded with protein, and omega-3s and is an excellent source of vitamin D.
What is Methi
Fresh fenugreek leaves known as Methi is a staple in Indian cuisine and is available in Indian grocery stores. I usually will buy 5-6 bunches at a time, clean them, and freeze them for future use. Check out this Instagram video on how to clean and store methi leaves. Fresh methi leaves add an amazing aroma and taste to fish, chicken, lentils, and curries.
Ingredients for Methi Garlic Salmon
- Salmon - Packed with omega-3 fatty acids and is a good source of lean protein
- Fresh Methi Leaves - Fenugreek is anti-inflammatory and high in fiber which can help reduce blood sugar and cholesterol
- Garlic - A flavor powerhouse that adds wonderful flavors and aromas to the salmon
Step by step recipe
- To a medium bowl, add chopped methi, lemon juice, olive oil, red chili flakes, and salt. Whisk together to make the marinade. Add salmon to the bowl and mix gently coating the salmon with the marinade
- Preheat a pan on medium heat. Add oil and place the salmon pieces on the pan. Cook on medium heat, for 3 to 4 minutes, and then carefully turn the fish pieces over. Cook until the fish is flaky and easily breaks with a fork, another 3 to 4 minutes.
How to serve methi garlic salmon
Serve methi garlic salmon with a side salad or air-fried veggies for a healthy lunch. Here are some of our favorite salads- Green Goddess Salad, Arugula Salad, or Kale salad with almonds and air-fried veggies - green beans, broccoli, and brussels sprouts.
For dinner, serve with cumin rice, or for a low-carb meal, pair it with lemon cauliflower rice.
Storing
Any leftover salmon can be refrigerated for 1 to 2 days. To reheat simply microwave for short time. You can also marinate the salmon for up to half an hour before cooking it. If you want to make this as meal prep, do not add lemon juice to the marinade. Add it just 10 to 20 minutes before cooking the fish.
Tips and Variations
- Skin-on boneless fillet of salmon works best for this recipe. You can also use salmon steaks if you like. Simply adjust the cooking time based on the thickness of the salmon. A digital thermometer can be used to check for doneness. I always make sure that the temperature of the thickest side is 145 degrees F
- If using frozen fish fillets, make sure to thaw them fully before marinating
- Dried fenugreek leaves (Kasoori methi) can be used in place of fresh methi leaves. Simple crush 1 tablespoon of Kasoori methi on the palm of your hands and add them to the marinade
- Instead of pan frying, you can also bake (400 F for 12 to 15 minutes) or air fry (350 F for 8 minutes) the marinated salmon.
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Recipe
Methi Garlic Salmon
Equipment
Ingredients
- 1 pound salmon fillet, wild caught cut into 6 pieces
- 2 tablespoons fresh fenugreek/methi leaves chopped
- 6 garlic cloves finely minced or pressed
- 1 tablespoon lemon juice
- ½ teaspoon red pepper flakes
- 1 teaspoon olive oil
- ½ teaspoon kosher salt
For cooking
- 1 tablespoon olive oil
Instructions
- Rinse and pat dry the salmon. Cut into smaller pieces.
- To a medium bowl, add garlic, lemon juice, methi, olive oil, salt and red pepper flakes . Mix well and add salmon, mixing gently to coat the salmon with the marinade.
- Add olive oil to a pan on medium heat and arrange salmon pieces on the pan.
- Cook uncovered for 6 to 8 minutes depending on the thickness of the salmon turning once or twice. The skin will loosen during the cooking process and can be removed before serving. Enjoy hot.
Video
Notes
- Skin-on boneless fillet of salmon works best for this recipe. You can also use salmon steaks if you like. Simply adjust the cooking time based on the thickness of the salmon. A digital thermometer can be used to check for doneness. I always make sure that the temperature of the thickest side is 145 degrees F
- If using frozen fish fillets, make sure to thaw them fully before marinating
- Dried fenugreek leaves (Kasoori methi) can be used in place of fresh methi leaves. Simple crush 1 tablespoon of Kasoori methi on the palm of your hands and add them to the marinade
- Instead of pan frying, you can also bake (400 F for 12 to 15 minutes) or air fry (350 F for 8 minutes) the marinated salmon.
Nutrition
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Jasmine S. says
Beautiful, healthy salmon dish, Archana! Thank you for sharing. I, too, have been working on mindful eating!
Archana says
Thank you Jasmine! Happy new year, hopefully we will continue to inspire each other.
susan Rengasamy says
I am a senior I enjoy following your healthy food recipes for my family especially for my grandchildren .
its Awesome cooking in Instant Pot.
Archana says
Thank you! I am so glad you enjoy my recipes
NoPlateLikeHome.com says
This looks delicious! I love salmon, especially grilled.
Archana says
Thank you! Simple recipe but healthy and delicious!
annika says
Love salmon and this dish looks absolutely delicious!
Archana says
Thank you Annika!The nutrition label makes this dish a real star. So healthy.
Freda @ Aromatic essence says
It sounds amazing with methi and garlic! Shall try it out sometime!
Archana says
Thank you Freda! Do try it, the flavors are amazing and so healthy. I would love to get your feedback.
Freda @ Aromatic essence says
Sure 🙂
Nandini says
Beautiful Recipe Archana 🙂 Happy New Years!
Archana says
Thank you Nandini! Happy new year.
Blogtastic Food says
Great recipe and great photography! Love a well cooked piece of salmon like this (:
Archana says
Thank you! Love simple and healthy foods.
Kalbap says
Archana, This salmon was a great hit at dinner with my company. I have used many different home made marinades in the past but Methi-garlic combination indeed made for a very flavorful salmon and in my mind tops all the previous marinade combinations. I used dried methi leaves (kasuri methi) since I didn't have the fresh one and instead of pan fry I roasted the marinated fillet in the oven at 400 deg F for 20 minutes. This dish will definitely be repeated in our household.
Archana says
Kalyani, SO glad that you enjoyed this healthy and simple salmon dish. We have this salmon dish on repeat list in my house. When I buy fresh methi, I clean-wash-dry-chop and freeze in small zip lock baggies. Perfect for this salmon recipe or making theplas. Try making salmon in IP too. I will email you the recipe.
Kalbap says
Useful tip Archana- about freezing fresh methi leaves for later use.
Do email me the IP recipe at your convenience. Thanks.
Kalbap says
Archana I will be making this again and I plan to serve it just like in your pictures with the spiralized veggie. Which one have you used? Turnips???
Archana says
Those actually are beets!!
Archana says
Sorry forgot to mention they are called bi-color beets. They are pink and white inside. Super pretty!!