Eating Healthy Blog

Pan Seared Atlantic Salmon

Pan Seared Atlantic Salmon – BMH Mediterranean Dining Series

If you were unable to attend the Mediterranean dinner at BMH at the beginning of May, you can now enjoy the same meal at home.  The BMH Nutrition Services Dept has provided the recipe for the pan seared Atlantic salmon which was a huge success at the dinner.


  • 2 lbs of fresh wild or farm raised salmon cut into 6oz. pieces
  • 1 bunch fresh dill
  • Sea salt & pepper to taste
  • 2 tsp chopped fresh thyme
  • 1 tbls Cajun dry rub
  • 2 tbls EVO
  • 2 fresh whole lemons
  • ½ cup fresh chopped parsley
  1. Season fish flesh side with salt, pepper, Cajun rub, drizzle with ½ amount of olive oil
  2. Squeeze 1 lemon over fish
  3. Sear on black skillet or outdoor grill 6 minutes and flip – sear another 6 minutes or until fish is cooked internal to 145 degrees
  4. Platter up and drizzle remaining olive oil, squeeze lemon, and mix with fresh herbs – ladle over salmon and serve

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