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    Home » Seafood

    Methi Garlic Salmon

    Published: May 18, 2022 by Archana · This post may contain affiliate links · As an Amazon Associate I earn from qualifying purchases · 25 Comments

    205 shares
    Jump to Recipe

    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

    Jump to:
    • 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
    ingredients for methi garlic 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.

    flaky pan roasted salmon

    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.

    ★ Have you tried this recipe? We love your feedback, Please click on the stars in the recipe card below to rate.

    Recipe

    Tried this recipe? We love your feedback.Please click on the stars in the recipe card below
    pan fried salmon
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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

    Calories: 204kcal | Carbohydrates: 2g | Protein: 23g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 5g | Trans Fat: 1g | Cholesterol: 62mg | Sodium: 346mg | Potassium: 584mg | Fiber: 1g | Sugar: 1g | Vitamin A: 121IU | Vitamin C: 3mg | Calcium: 53mg | Iron: 1mg
    Tried this recipe?Share your photo and tag @ministry_of_curry or tag #ministryofcurry

    ♥ We LOVE to hear from you! Did you try this recipe? Please share your food photo with the hashtag #ministryofcurry on Facebook or Instagram, so we can see it and our followers can enjoy it too! Thank you and Happy Cooking ♥ Subscribe to our Youtube Channel for tasty and easy video recipes. Looking for more Instant Pot recipes? Check out our delicious Instant Pot Recipe board on Pinterest.

    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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    1. Jasmine S. says

      January 05, 2017 at 4:08 pm

      Beautiful, healthy salmon dish, Archana! Thank you for sharing. I, too, have been working on mindful eating!

      Reply
      • Archana says

        January 05, 2017 at 4:23 pm

        Thank you Jasmine! Happy new year, hopefully we will continue to inspire each other.

        Reply
        • susan Rengasamy says

          April 18, 2019 at 5:09 pm

          I am a senior I enjoy following your healthy food recipes for my family especially for my grandchildren .
          its Awesome cooking in Instant Pot.

          Reply
          • Archana says

            April 18, 2019 at 5:09 pm

            Thank you! I am so glad you enjoy my recipes

            Reply
    2. NoPlateLikeHome.com says

      January 05, 2017 at 11:49 pm

      This looks delicious! I love salmon, especially grilled.

      Reply
      • Archana says

        January 06, 2017 at 9:59 am

        Thank you! Simple recipe but healthy and delicious!

        Reply
    3. annika says

      January 06, 2017 at 10:58 am

      Love salmon and this dish looks absolutely delicious!

      Reply
      • Archana says

        January 06, 2017 at 12:22 pm

        Thank you Annika!The nutrition label makes this dish a real star. So healthy.

        Reply
    4. Freda @ Aromatic essence says

      January 06, 2017 at 9:26 pm

      It sounds amazing with methi and garlic! Shall try it out sometime!

      Reply
      • Archana says

        January 06, 2017 at 9:48 pm

        Thank you Freda! Do try it, the flavors are amazing and so healthy. I would love to get your feedback.

        Reply
        • Freda @ Aromatic essence says

          January 06, 2017 at 10:29 pm

          Sure 🙂

          Reply
    5. Nandini says

      January 06, 2017 at 10:29 pm

      Beautiful Recipe Archana 🙂 Happy New Years!

      Reply
      • Archana says

        January 06, 2017 at 10:55 pm

        Thank you Nandini! Happy new year.

        Reply
    6. Blogtastic Food says

      January 06, 2017 at 11:45 pm

      Great recipe and great photography! Love a well cooked piece of salmon like this (:

      Reply
      • Archana says

        January 07, 2017 at 1:15 pm

        Thank you! Love simple and healthy foods.

        Reply
    7. Kalbap says

      April 23, 2017 at 9:23 pm

      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.

      Reply
      • Archana says

        April 23, 2017 at 9:26 pm

        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.

        Reply
    8. Kalbap says

      April 23, 2017 at 9:51 pm

      Useful tip Archana- about freezing fresh methi leaves for later use.
      Do email me the IP recipe at your convenience. Thanks.

      Reply
    9. Kalbap says

      September 20, 2017 at 8:44 pm

      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???

      Reply
      • Archana says

        September 20, 2017 at 8:52 pm

        Those actually are beets!!

        Reply
      • Archana says

        September 22, 2017 at 9:23 am

        Sorry forgot to mention they are called bi-color beets. They are pink and white inside. Super pretty!!

        Reply
    10. DDEAN says

      June 04, 2022 at 11:04 pm

      It looks like your Garlic-Methi-Salmon picture has some sort of a (pickled?) onion plated with the salmon...Is that correct?
      Please provide the recipe. In fact, I would suggest you ALWAYS include the recipe or at least refer us to the recipe name/location of the wonderful foods that you plate with your showstoppers!!! I LOVE every one of your recipes that I have tried...and that is quite a few!
      I am looking forward to your NEXT cookbook!

      Reply
      • Archana says

        June 06, 2022 at 6:08 pm

        Thank you! Its Onions with salt, red chili powder, and lemon juice.

        Reply
    11. Gotta EAT says

      June 12, 2022 at 3:05 pm

      Looks So Tasty! Can I marinade the salmon in this marinade for some time before cooking it straight away?

      Reply
      • Archana says

        June 12, 2022 at 10:14 pm

        Yes! You can marinate salmon for some time.

        Reply

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    Hi, I'm Archana: a former software engineer, now a full-time blogger. I am a mother of two boys who share my love for food and cooking. Words I love to hear are, “Mom, what’s for dinner?” The same words I say to my mom every time we speak. I live in the greater New York City Area with my husband and sons.

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