Pan-Seared Salmon with Spring Vegetable Medley
A simple and elegant pan-seared salmon dish served alongside a medley of fresh spring vegetables sautéed with garlic and herbs, highlighting seasonal produce and balanced flavors for a nutritious weeknight dinner.
Overview
This Pan-Seared Salmon with Spring Vegetable Medley is a wholesome and flavorful meal perfect for a weeknight dinner. The salmon fillets are pan-seared to achieve a crispy skin and tender interior, paired with a vibrant mix of sautéed spring vegetables infused with garlic and fresh herbs. This dish is naturally gluten-free and emphasizes seasonal produce for balanced nutrition and taste.
Why you’ll love it
- Quick and easy to prepare – ready in under 30 minutes.
- Balanced protein and fresh vegetables for a nutritious meal.
- Elegant plating and vibrant colors perfect for entertaining or everyday dining.
- Gluten-free and adaptable to other dietary preferences.
Ingredient notes
Salmon: Use fresh, skin-on salmon fillets about 150-180g (5-6 oz) each for the best pan-searing results. Ensure freshness and cook salmon thoroughly to an internal temperature of 63°C (145°F) for safety.
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Spring Vegetables: This recipe highlights vegetables such as asparagus, snap peas, and baby carrots, but feel free to add seasonal favorites like radishes or spring onions.
Herbs: Fresh thyme and parsley brighten the dish. Fresh garlic adds fragrant depth.
Serving & storage
Serve the salmon immediately with the warm vegetable medley. Leftovers can be refrigerated in an airtight container for up to 2 days. Reheat gently in a low oven or skillet to preserve texture and flavor.
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Chef tips
- Dry the salmon skin thoroughly before cooking to ensure crispiness.
- Avoid crowding the pan when searing the salmon to get even browning.
- Use a thermometer to check salmon doneness for perfectly cooked fish.
- Feel free to swap spring vegetables based on availability and preference.
Ingredients
- 2 fillets (150-180g each)salmon, skin-on
- 200 gasparagus, trimmed and cut into 5 cm pieces
- 100 gsnap peas, trimmed
- 100 gbaby carrots, halved lengthwise
- 2 clovesgarlic, minced
- 2 tspolive oil
- 1 tbspunsalted butter
- 1 tspfresh thyme leaves
- 2 tbspfresh parsley, chopped
- to tasteSalt and freshly ground black pepper
Equipment
- frying pan
- tongs
- knife
- cutting board
- spatula
- plate
Nutrition per serving
- Calories420
- Protein38 g
- Carbs12 g
- Fat24 g
Step-by-step
Step 1
Pat the salmon fillets dry with paper towels; season both sides generously with salt and pepper.Step 2
Heat 1 teaspoon of olive oil in a frying pan over medium-high heat until shimmering.Step 3
Place the salmon fillets skin-side down in the pan. Cook without moving for 5-6 minutes until the skin is crisp and golden.Step 4
Carefully flip the salmon and add butter to the pan. Cook for another 3-4 minutes, spooning the melted butter over the fillets until cooked through (an internal temperature of 63°C / 145°F). Remove salmon from the pan and set aside, loosely covered to keep warm.Step 5
Add remaining 1 teaspoon olive oil to the same pan over medium heat. Add garlic and sauté for 30 seconds until fragrant.Step 6
Add asparagus, snap peas, and baby carrots to the pan. Cook, stirring frequently, for about 5-7 minutes until vegetables are tender-crisp.Step 7
Stir in fresh thyme and parsley; season with salt and pepper to taste.Step 8
To serve, divide the vegetable medley between plates and top each with a salmon fillet. Spoon pan juices over salmon for extra flavor.
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