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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


  • 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


  • 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. 



  • 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.


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
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