An herb salt blend does the same seasoning job as plain salt with less sodium per shake, since the herbs are doing some of the flavor work salt would otherwise carry alone. This crust puts that blend to use on a full dinner instead of just a soup or a snack, similar in spirit to the quick sear in Air Fryer Salmon with Lemon and Garlic, but on the stovetop.
Ingredients
- 2 salmon fillets (about 6 oz each)
- 2 tablespoons homemade herb salt blend (rosemary, thyme, garlic, sea salt)
- 1 tablespoon olive oil
- 1 lemon, cut into wedges
Instructions
- Pat the salmon fillets dry and press the herb salt blend firmly onto the flesh side.
- Heat the olive oil in a skillet over medium-high heat.
- Sear the salmon skin-side up first for 4 minutes, until a golden crust forms.
- Flip and cook skin-side down for another 4 to 5 minutes, until the salmon flakes easily.
- Serve with lemon wedges.
Nutrition Facts (per serving)
| Calories | 340 |
| Total fat | 22g |
| Total carbohydrates | 1g |
| Dietary fiber | 0g |
| Protein | 34g |
| Sodium | 280mg |
Why This Is Good for Your Gut
A study in mice found that a high-salt diet significantly reduced several beneficial bacteria groups, including Bifidobacterium and Lactobacillus, while favoring less helpful strains, in a pattern that scaled with how much sodium the diet contained.[1] An herb-forward seasoning blend like this one is a practical way to season food fully without leaning on salt alone to get there.
Best served right away while the crust stays crisp. This closes out the herb salt technique from earlier in this recipe series, applied here to a complete dinner instead of a soup or a snack. For another salmon dinner, try Whole30 Baked Salmon with Roasted Brussels Sprouts.
This recipe is for informational purposes only and is not a substitute for professional dietary advice.
