A nourishing and colorful bowl featuring Pan-Seared Salmon with Garlic Veggie Medley makes for a delightful meal suited for any occasion, from a quick weeknight dinner to a special gathering. This dish showcases flaky salmon atop sautéed zucchini, carrots, broccoli, and cherry tomatoes, delivering vibrant flavors and essential nutrients. Quick to prepare, it brings together simplicity and taste in a beautiful presentation.

Why You’ll Love This Recipe

• Quick Preparation: This dish can be made in just 25 minutes, perfect for those busy evenings.
• Nutrient-Rich Ingredients: Packed with vegetables and healthy fats from the salmon, this meal supports overall wellness.
• Flavorful Profile: Each bite bursts with the freshness of garlic and herbs, elevating the taste of the salmon and veggies.
• Versatile Serving Options: Enjoy it as a standalone meal or pair it with grains like quinoa or brown rice for extra heartiness.
• Single-Serving Convenience: This recipe is designed for one serving, making it easy to adjust if cooking for more or less.

Tools and Preparation

To create your Pan-Seared Salmon with Garlic Veggie Medley, having the right tools makes the process seamless.

Essential Tools and Equipment

• Skillet
• Cutting board
• Knife
• Measuring spoons

Importance of Each Tool

• Skillet: A good quality skillet ensures even cooking and achieves that perfect sear on the salmon.
• Knife: A sharp knife allows you to slice vegetables quickly and safely, saving time in preparation.

this recipe

Ingredients

For the Salmon

• 1 salmon fillet (approx. 150g)
• Salt
• Black pepper

For the Veggies

• 1 cup broccoli florets
• 1 carrot, thinly sliced
• 1 zucchini, sliced
• 1 cup cherry tomatoes, halved
• 1 clove garlic, minced
• 1 tbsp olive oil
• Dried herbs (e.g., oregano or Italian blend)

How to Make Pan-Seared Salmon with Garlic Veggie Medley

Step 1: Cook the Salmon

1. Season the salmon fillet generously with salt and black pepper.
2. Heat half of the olive oil in a skillet over medium-high heat.
3. Once hot, place the salmon skin-side down in the skillet.
4. Sear for 3-4 minutes until golden brown and crispy.
5. Flip and cook for an additional 3-4 minutes until just cooked through. Remove from skillet and set aside.

Step 2: Sauté the Veggies

1. In the same skillet, add the remaining olive oil.
2. Add minced garlic and sauté until fragrant (about 30 seconds).
3. Add sliced carrots first; cook for about 2 minutes before adding zucchini and broccoli.
4. Season with salt, black pepper, and dried herbs of your choice.
5. Cook for an additional 6-8 minutes until all vegetables are just tender but still vibrant.

Step 3: Assemble the Bowl

1. Place the sautéed veggies into a bowl as a base.
2. Top with the seared salmon fillet.
3. Serve warm for a delicious meal!

How to Serve Pan-Seared Salmon with Garlic Veggie Medley

Serving Pan-Seared Salmon with Garlic Veggie Medley can elevate your meal experience. This colorful dish not only looks appealing but also offers a balanced combination of protein and vegetables that can be enjoyed in various ways.

With Quinoa

• Quinoa adds a nutty flavor and extra protein. Cook it separately and serve alongside the salmon for a filling meal.

On a Bed of Greens

• Place the salmon and veggies on a bed of fresh spinach or arugula. The greens will add freshness and crunch to each bite.

In a Wrap

• For a quick lunch, wrap the salmon and veggies in a whole-grain tortilla. Add some hummus or tzatziki for extra flavor.

With Lemon Wedges

• Serve with lemon wedges to squeeze over the fish and veggies. The acidity will brighten the flavors.

Drizzled with Balsamic Reduction

• A balsamic reduction can enhance the dish’s sweetness. Drizzle some over the top before serving for an elegant touch.

How to Perfect Pan-Seared Salmon with Garlic Veggie Medley

Perfecting your Pan-Seared Salmon with Garlic Veggie Medley can enhance both taste and presentation. Here are some tips to help you achieve that perfect dish.

• Use Fresh Ingredients: Fresh vegetables and salmon fillets yield better flavor and texture. Always look for vibrant colors in your produce.

• Preheat Your Pan: Make sure your pan is hot before adding oil. A properly heated pan helps achieve that delicious golden crust on the salmon.

• Pat Dry Your Salmon: Use paper towels to dry the salmon fillet before seasoning. This ensures better searing and prevents steaming.

• Don’t Overcrowd the Pan: If you’re making multiple servings, cook them in batches. Overcrowding can lower the pan’s temperature, leading to uneven cooking.

• Use a Meat Thermometer: For perfectly cooked salmon, aim for an internal temperature of 145°F (63°C). This ensures it’s flaky but still moist.

• Let It Rest: After cooking, let your salmon rest for a few minutes before serving. This allows juices to redistribute, enhancing flavor.

Best Side Dishes for Pan-Seared Salmon with Garlic Veggie Medley

Pairing side dishes with your Pan-Seared Salmon can enhance the overall dining experience. Here are some excellent options to consider.

1. Garlic Mashed Potatoes: Creamy mashed potatoes infused with garlic make for a comforting side that complements the flavors of the salmon well.

2. Steamed Asparagus: Lightly steamed asparagus adds a crisp texture and bright green color, balancing out the meal beautifully.

3. Couscous Salad: A refreshing couscous salad mixed with cucumber, cherry tomatoes, and herbs offers a light yet satisfying addition.

4. Roasted Sweet Potatoes: The natural sweetness of roasted sweet potatoes pairs wonderfully with savory salmon while providing added nutrients.

5. Mixed Green Salad: A simple mixed green salad dressed lightly in vinaigrette refreshes the palate between bites.

6. Grilled Corn on the Cob: Charred corn adds sweetness and smokiness which complements your meal nicely when served warm.

7. Zucchini Noodles: Spiralized zucchini sautéed lightly makes for a low-carb option that feels hearty without being heavy.

8. Cauliflower Rice: This grain-free alternative is light yet filling, providing another layer of texture alongside your salmon dish.

Common Mistakes to Avoid

• Not seasoning the salmon properly: Failing to season the salmon before cooking can lead to bland flavors. Always use salt, pepper, and herbs to enhance its taste.

• Overcooking the veggies: Sautéing vegetables for too long can cause them to become mushy. Cook just until they are tender while still retaining some crunch.

• Using a cold pan: Starting with a cold pan can prevent the salmon from searing correctly. Make sure your pan is hot before placing the salmon in it for that perfect golden crust.

• Skipping the resting time: Cutting into the salmon immediately after cooking can result in dry fish. Allow it to rest for a few minutes after cooking to lock in moisture.

• Ignoring ingredient freshness: Using stale or wilted vegetables can affect the dish’s overall quality. Always select fresh, vibrant produce for the best results.

Storage & Reheating Instructions

Refrigerator Storage

• Store in an airtight container.
• Keep in the refrigerator for up to 2 days.

Freezing Pan-Seared Salmon with Garlic Veggie Medley

• Place in a freezer-safe container.
• Freeze for up to 3 months for optimal flavor and texture.

Reheating Pan-Seared Salmon with Garlic Veggie Medley

• Oven: Preheat to 350°F (175°C) and heat for about 10 minutes. This will keep the salmon moist.

• Microwave: Use medium power and heat for 1-2 minutes. Check frequently to avoid overcooking.

• Stovetop: Heat on low in a skillet, adding a splash of water or broth to create steam and prevent drying out.

Frequently Asked Questions

Here are some common questions about preparing this delicious dish.

Can I use another type of fish instead of salmon?

Yes, you can substitute salmon with trout or cod for a different flavor profile while maintaining similar cooking techniques.

How do I know when the salmon is cooked?

The salmon should be opaque and flake easily with a fork. A temperature of 145°F (63°C) is ideal for doneness.

What vegetables can I add to my Garlic Veggie Medley?

Feel free to customize your medley! Bell peppers, asparagus, or spinach would all be excellent additions.

Can I prepare this dish ahead of time?

Yes, you can pre-cook both the salmon and veggies separately and then combine them just before serving for a fresh taste.

Is Pan-Seared Salmon with Garlic Veggie Medley healthy?

This recipe is packed with nutrients from both the fish and vegetables, making it a wholesome choice for any meal.

Final Thoughts

Pan-Seared Salmon with Garlic Veggie Medley is not just quick and easy; it’s also versatile! You can customize it based on your favorite seasonal vegetables or personal preferences. Enjoy this nutritious dish that brings color and flavor to your table!

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Pan-Seared Salmon with Garlic Veggie Medley

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• Author: Adeline
• Total Time: 25 minutes
• Yield: Serves 1

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Description

Pan-Seared Salmon with Garlic Veggie Medley is a vibrant and nourishing dish that brings together the flaky richness of salmon and a colorful assortment of sautéed vegetables. This quick meal can be prepared in just 25 minutes, making it perfect for busy weeknights or special gatherings. Infused with garlic and herbs, each bite offers a delightful burst of flavor alongside essential nutrients. Whether enjoyed on its own or paired with grains like quinoa or brown rice, this dish promises to satisfy both the palate and the body.

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Ingredients

Scale 1x2x3x

• 1 salmon fillet (150g)
• Salt
• Black pepper
• 1 cup broccoli florets
• 1 carrot, thinly sliced
• 1 zucchini, sliced
• 1 cup cherry tomatoes, halved
• 1 clove garlic, minced
• 1 tbsp olive oil
• Dried herbs (e.g., oregano or Italian blend)

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Instructions

1. Season the salmon fillet with salt and black pepper. Heat half the olive oil in a skillet over medium-high heat.
2. Place the salmon skin-side down in the skillet, searing for 3-4 minutes until golden brown. Flip and cook for another 3-4 minutes until just cooked through; set aside.
3. In the same skillet, add remaining olive oil and minced garlic, sautéing until fragrant (about 30 seconds). Add carrots first, cooking for about 2 minutes before adding zucchini and broccoli.
4. Season veggies with salt, pepper, and dried herbs; cook until tender but vibrant (6-8 minutes).
5. Serve sautéed veggies in a bowl topped with seared salmon.

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Category: Main
• Method: Frying
• Cuisine: American

Nutrition

• Serving Size: 1 serving
• Calories: 389
• Sugar: 3g
• Sodium: 160mg
• Fat: 22g
• Saturated Fat: 3g
• Unsaturated Fat: 19g
• Trans Fat: 0g
• Carbohydrates: 20g
• Fiber: 6g
• Protein: 31g
• Cholesterol: 63mg

Keywords: Experiment with seasonal vegetables like bell peppers or asparagus for variety. For added texture, serve over quinoa or mixed greens.