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 sautΓ©ed 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.
Ingredients
Scale
- 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)
Instructions
- Season the salmon fillet with salt and black pepper. Heat half the olive oil in a skillet over medium-high heat.
- 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.
- In the same skillet, add remaining olive oil and minced garlic, sautΓ©ing until fragrant (about 30 seconds). Add carrots first, cooking for about 2 minutes before adding zucchini and broccoli.
- Season veggies with salt, pepper, and dried herbs; cook until tender but vibrant (6-8 minutes).
- Serve sautΓ©ed 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.