Happy new year! My resolution this year is to slow down and practice mindful eating. I have been trying to eat healthy for the most part but I think being mindful will help me get to the next goal of eating with intention and attention.
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 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 salmon. Wild salmon is loaded with protein, omega-3’s and is an excellent source of vitamin D. A fillet of salmon cooked to perfection with a side salad or greens makes a hearty and quick dinner for busy lifestyle.
Methi or fenugreek leaves used in this recipe contains a wide variety of beneficial nutrients, including iron, magnesium, manganese copper as well as vitamin B6 and dietary fiber. These leaves are readily available in Indian grocery stores. I usually will buy 5-6 bunches at a time, clean and freeze them for future use. They add an amazing aroma and taste to fish, chicken, lentils and curries. This recipe also uses fresh garlic that is packed with nutrients like manganese, vitamin B6, vitamin and contains powerful antioxidants.
Here is the easy, 2-step recipe for METHI garlic salmon:
- Add all the ingredients to a bowl and coat the salmon well in it.
- Pan roast with cooking oil on medium heat, until the fish is flaky and easily breaks with a fork.
This crisp methi garlic salmon goes well with the Kale salad with almonds or sautéed greens like spinach, bok choy, etc.
Recipe originally posted in Oct 2015 and has been updated.
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- 1 pound salmon fillet, wild caught
- 2 tablespoon fresh fenugreek/methi leaves, chopped
- 6 garlic cloves, crushed
- 1 tablespoon lemon juice
- 1/2 teaspoon crushed red pepper
- 1 tablespoon oil I use avocado oil
- 1/2 teaspoon kosher salt
- Cut salmon into smaller pieces. Wash and dry it with paper towel.
- Apply crushed garlic, lemon juice, methi, olive oil, salt and crushed red pepper to salmon pieces.
- Add olive oil to a pan on medium heat and arrange salmon pieces on the pan.
Cook uncovered for 6-8 minutes depending on the thickness of the salmon turning once or twice. Enjoy hot.
Note:
The skin will start to coming off during the cooking process and can be removed before serving.
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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 New Jersey with my husband and two sons.
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!!