Wild sockeye salmon has enough fat and flavor to carry a simple pan, so tonight is all about letting the fish shine. A hot pan and two minutes per side gets you dinner with the butter sauce ready while you plate.

Serves 2. 15 minutes, 12 at the stove.

About 660 calories a serving, 47 g protein, 6 g carbohydrate, 50 g fat. From USDA figures for 100% of the ingredients; amounts are the recipe's.

Cook mode

1. Set a heavy pan over high heat and let it sit until a drop of water beads and rolls off, about two minutes. Pat the salmon dry with paper towels, then brush the skin side with 1 tablespoon oil and season both sides with salt and pepper.
2. Set the salmon skin-side down in the hot pan and listen for a vigorous sizzle; if it does not, wait another 30 seconds. Cook without moving it for two minutes until the skin is crisp and golden.2 min
3. Flip the fillet and cook the flesh side for two minutes until it just barely yields when you press it with your finger, then move it to a warm plate.2 min
4. To the same pan add 2 tablespoons butter and 2 minced garlic cloves, swirling constantly until the butter foams and the garlic turns light gold, about one minute. Pour this butter and garlic over the salmon and squeeze half a lemon over the top.1 min

Note Swap the lemon for lime or white wine if you have it. Leftover salmon keeps three days in the fridge and eats well cold with a squeeze of lemon or stirred into a grain bowl at lunch. Serve with rice or roasted vegetables to soak up the butter.