This Pan Seared Salmon recipe is the perfect balance of simple technique and bold flavor. Golden salmon fillets are quickly seared to crisp perfection, then topped with a tangy-sweet rhubarb compote and juicy blueberries for a restaurant-worthy finish. With just 269 calories, 35 grams of protein, and only 191 milligrams of sodium per serving, this dish delivers big flavor while staying light and nourishing. It’s a naturally gluten-free, heart healthy salmon recipe that’s as good for you as it is delicious. Whether you’re looking for a quick and easy weeknight dinner or an elegant entrée to serve guests, this high protein salmon with rhubarb sauce proves that healthy eating can be both effortless and impressive.
Looking for more salmon inspiration? Explore our full collection of healthy salmon recipes to keep dinner exciting all week long. If you’re aiming to boost your protein intake, don’t miss our delicious variety of high protein dinner recipes designed to fuel your day.
This seared salmon dish nails the sweet-savory combo without needing heavy sauces or complicated prep. The tangy rhubarb sauce recipe comes together in one pot and can be made ahead, making it perfect for batch cooking or meal prep. It’s naturally low in cholesterol and sodium (under 200 mg per serving), making it ideal as a heart healthy salmon recipe.
The method for pan seared salmon with skin ensures crispy edges while keeping the center flaky and moist. If you’re new to cooking fish, this technique is beginner-friendly and quick. The compote brings fruity contrast, adding antioxidants and flavor without added fat. Together, this salmon rhubarb recipe is one of our favorite ways to cook a colorful, healthy salmon dinner that feels special without requiring a lot of effort.
For the best results, pat salmon dry before seasoning and use a hot, lightly oiled pan. This helps create crispy, golden edges while keeping the salmon moist inside.
This pan seared salmon with rhubarb compote is delicious with roasted vegetables, wild rice, or a fresh green salad. The tangy sauce balances rich sides beautifully.
Yes! This seared salmon recipe is naturally gluten-free, heart healthy, high in protein, and lower in sodium—making it a nutritious choice for weeknight dinners or entertaining.
Cook salmon for about 3 to 4 minutes per side over medium heat. Time may vary slightly depending on thickness. The salmon is done when it flakes easily with a fork and the center is just opaque.
For pan seared salmon with skin, keeping the skin on helps hold the fillet together and adds a crispy texture when seared properly. You can remove the skin after cooking if preferred.
Yes, salmon is rich in omega-3 fatty acids, protein, and key vitamins like B12 and D. It supports heart, brain, and joint health.
Very. Salmon contains unsaturated fats that help reduce inflammation and support healthy cholesterol levels. This heart healthy salmon recipe is also low in sodium and saturated fat.
Definitely. A 6 oz fillet has around 35 grams of protein, making it a great option for muscle recovery and staying full.
Yes — especially when seasoned lightly like in this recipe. One serving contains just 191 mg of sodium.
Yes, salmon itself has zero carbs. This dish, including the fruit compote, stays low-carb friendly with just 18 grams total.
Yes. At just 269 calories per serving with the compote, this dish is calorie-conscious while still satisfying.
Salmon contains dietary cholesterol (about 89 mg per serving), but it’s also rich in healthy fats that help manage LDL (“bad”) cholesterol levels.
Naturally, yes. As long as your other ingredients (like the vanilla extract or cooking spray) are gluten-free, this whole dish qualifies.
Yes. Salmon is low in carbs and high in protein and healthy fats, making it a great choice for blood sugar balance.
Salmon has about 6g total fat per 6 oz, but most of that is unsaturated fat. It’s considered a healthy fat source, not a low-fat food.
If you're loving this healthy salmon dinner, here are four more ways to keep salmon fresh and exciting. These recipes use bold flavors and easy techniques to make salmon the star of the dinner table.
Recipe yields 4 servings
In a large saucepan, combine all compote ingredients except blueberries and bring to a boil over moderate-high heat. Lower heat and simmer for 15 to 20 minutes until rhubarb is tender. Transfer to a bowl and, with a slotted spoon, remove vanilla bean. Fold in blueberries and stir to combine well. Allow compote to rest until it comes to room temperature.
Coat grill pan with nonstick cooking spray and place over high heat. Season salmon with salt and pepper, and place in pan; lower to moderate heat and cook for 3 to 4 minutes. With a spatula, turn salmon fillets and cook another 3 to 4 minutes, until firm and not opaque. Transfer to a platter and spoon compote over salmon.
Use frozen chopped rhubarb. No need to thaw, just extend cooking time slightly.
Strawberries are a perfect pairing in the rhubarb sauce, giving you the flavor of strawberry rhubarb pie.
Lemon zest works in a pinch, but it’ll be a little more tart.
Try a tablespoon of maple syrup or a pinch of stevia. Adjust the amounts to taste.
Use a regular nonstick skillet or even a cast iron pan for great searing.
Looking for more ways to make pan seared salmon feel new again? These recipes stick to the same healthy, high-flavor style. Try them for your next weeknight dinner rotation:
