Name: Methi Garlic Salmon
Prep time: 5 min
Cook time: 10 min
Total time: 15 min
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; 1 tablespoon olive oil

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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.

pan fried salmon with garlic and fenugreek

The recipe was originally posted in Oct 2015 and has been updated with new photos

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Heart Healthy Salmon
What is Methi
Ingredients for Methi Garlic Salmon
Step by step recipe
How to serve methi garlic salmon
Storing
Tips and Variations
Recipe

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.

close up of roasted salmon with garlic and fenugreek

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.

pan fried salmon with garlic and red chili flakes

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

photos one and two showing how to marinade salmon

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.

photos three and four showing cooked salmon in a pan

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.

pan roasted salmon served in a black plate — Methi Garlic Salmon

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

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5 from 5 votes

Methi Garlic Salmon

Pan fried salmon with fresh fenugreek leaves, garlic, oil for flaky, moist and perfectly done salmon.

Prep Time5 mins

Cook Time10 mins

Total Time15 mins

Course: Entree

Cuisine: Indian

Servings: 4

Calories: 204kcal

Author: Archana Mundhe

Equipment

Non Stick Frying Pan

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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Author: Archana

Hey there! I am a techie turned recipe developer, cooking instructor, and food blogger. I love food and enjoy developing easy and healthy recipes for busy lifestyles. I live in New Jersey with my husband and two sons.

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