Easy Pan-Seared Salmon With Lemon Garlic Cream Sauce for Omega-3s

8 minute read

No matter the season, fresh fish is the perfect meal choice. With the versatility to cook a number of ways, countless combinations of seasoning or sauces, and endless health benefits, fish is a must-have food. As one of the most popular and nutritious foods on this planet, the fatty fish we call salmon needs to be on your plate.

Health Benefits of Salmon

You already know that salmon is good for you, but you may not know the extent to which this fatty fish protects you from disease and boosts your overall health.

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Here are the top benefits:

1. Rich in Omega-3s

Salmon is one of the best sources of omega-3 fatty acids. These are considered to be essential because you must get them from food, as your body cannot make them.

EPA and DHA are the most abundant omega-3s, and these help to reduce inflammation, which protects you from heart disease, cancer, and many other serious health problems.

2. Abundant Protein Source

Protein is an essential nutrient that you need to get from your food, and salmon just happens to be full of it. Ideally, each meal you eat needs to give you between 20 and 30 grams of protein.  One 3.5-ounce serving of salmon has close to 25 grams.

You get all you need in one sitting, and with protein being necessary for bone and muscle health, defying the age process, and healing from injuries, this one meal can do it all.

3. Fight Inflammation

Inflammation is a necessary part of the immune response, but too much can lead to serious health risks. Eating more salmon has been linked to reduced levels of inflammation, as there is a marked reduction in inflammatory markers in the blood.

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The less inflammation you experience, the lower your risk for serious diseases.

4. Potassium Provider

Salmon is high in potassium, a mineral that can be hard to come by in food sources. Potassium helps to control your blood pressure, which protects the health of your heart and salmon contains just as much as a banana.

By preventing excess water from being in your system, blood pressure can be maintained at healthy levels, making potassium a necessary requirement for health.

5. B-Vitamin Fix

One piece of salmon gives you almost every B vitamin that you need. The B-vitamin family is essential for changing the food you eat into energy as well as controlling inflammation and both creating and repairing DNA.

Optimal function of your brain and nervous system depends upon the B vitamins, and salmon tastes better than the typical B-complex supplement.

6. Antioxidant Powers

Antioxidants help to scavenge free radicals that damage our cells and tissues, and salmon contains one of the most potent antioxidants around. Astaxanthin has been linked to reduced risk for heart disease by controlling cholesterol levels and reducing oxidative damage.

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This antioxidant has also been shown to boost skin health, giving you a younger look and a healthy glow.

7. Selenium Source

Selenium is a trace material, so you don’t need very much. It is still important to your health, and salmon has all the selenium you need.

Selenium helps to protect bone health, can reduce the risk of cancer, and helps to decrease the presence of thyroid antibodies that can harm those with thyroid disease.

8. Heart Health

The effects of salmon on inflammation have already been discussed, so the role played in heart health should be clear. Heart disease is caused in part by too much omega-6 fatty acids in your blood, and the omega-3s found in salmon help to restore a healthier balance.

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When these two fatty acids are balanced, the risk of heart disease is significantly reduced. In addition to this, the omega-3s in salmon also reduce triglyceride levels better than supplements, which promote healthy circulation.

9. Brain-Boosting Powers

Fish have long been linked to improved brain function i.e., “brain food.”. Consuming fatty fish like salmon has been shown to reduce anxiety and depressive symptoms, slow age-related cognitive decline, and significantly reduce your risk of dementia.

10. Weight Control

High-protein foods help to regulate the hormones that influence appetite. By increasing your metabolic rate, salmon keeps you feeling full for longer. The omega-3 content in salmon also helps to reduce liver fat associated with non-alcoholic fatty liver disease as well as belly fat associated with obesity.

Pan-Seared Salmon With Lemon Garlic Cream Sauce

Salmon is a versatile fish, which makes it easy to add to your diet. The recipe below is one of many ways you can eat a delicious fresh salmon meal, and it tastes so good that you will be questioning how something so good can be healthy for you.


Skin-on salmon fillets

Olive oil


Half & half


Parmesan cheese

Lemon juice and lemon zest




1. Season the salmon fillets and cook, skin-side down, first. Then flip to the other side and continue to cook until done. While they are cooking, prepare the sauce by whisking together the half & half, flour, lemon juice, lemon zest, garlic and seasonings of your choice. Then you can remove the fillets from the skillet.

2. Add the prepared sauce to the skillet and return to the heat, adding butter and whisking as you go. Add the salmon fillets back to the sauce, cook for a few more minutes and serve with long grain rice and vegetables or a salad of your choice.

The Bottom Line

The good news about salmon is that even if you are not a fan of fish, the taste is subtle and you can make it what you like. Whatever seasoning and sauces you use will give you a taste you desire, and the salmon will be there to give you all the nutrients you need.

Don’t miss out on what salmon can do for you and get some in your diet today.

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