Gut Friendly Pan-Seared Salmon with Brown Butter and Capers
Salmon is one of those proteins that genuinely earns its reputation as a gut-supportive staple, and this preparation does everything right without overcomplicating the process. The skin-on fillets get seared in avocado oil over high heat until the skin turns deeply golden and crisp, locking in moisture and delivering that satisfying contrast of textures in every bite. A quick brown butter sauce built right in the same pan brings together grass-fed butter, briny capers, fresh lemon juice, and chopped parsley — simple, clean ingredients that layer beautifully without any processed additions that could irritate a sensitive digestive system. The whole thing comes together in one skillet, which means less cleanup and more time actually enjoying your meal. Bright lemon cuts through the richness of the butter just enough to keep the dish feeling light rather than heavy. If you've been looking for a weeknight dinner that feels indulgent but still respects what you're trying to do for your gut, this one is hard to beat.
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Learn more →Ingredients
4 servings
- 4 salmon fillets (6 oz each), skin-on, pin bones removed
- 1 tbsp avocado oil
- ¾ tsp kosher salt
- ¼ tsp black pepper, freshly ground
For the brown butter sauce
- 4 tbsp grass-fed unsalted butter
- 2 tbsp capers, drained
- 2 tbsp fresh lemon juice (from about 1 lemon)
- 2 tbsp fresh flat-leaf parsley, finely chopped
For serving
- lemon wedges, for serving (optional)
Instructions
- 1
Pat the salmon fillets thoroughly dry with paper towels, then season both sides with the kosher salt and black pepper.
- 2
Heat the avocado oil in a 12-inch stainless steel or cast iron skillet over medium-high heat until the oil shimmers and just begins to smoke. Place the salmon fillets skin-side down and press each fillet gently with a fish spatula for the first 30 seconds to prevent curling. Cook undisturbed for 4–5 minutes, until the skin is deep golden and crisp and the flesh has turned opaque about two-thirds of the way up the sides.
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