Simple Seared Salmon with Steamed Veggie Medley
Cooking a delightful meal at home doesn’t have to be complicated, and that’s exactly what this simple seared salmon with steamed veggie medley offers. This healthy and delicious dish is perfect for a quick weeknight dinner or a casual lunch.
Why Make This Recipe
This simple seared salmon recipe is an excellent choice for those looking to eat healthily without sacrificing flavor. Salmon is packed with omega-3 fatty acids, providing numerous health benefits, including heart health and brain function support. Moreover, pairing it with a medley of colorful steamed vegetables makes for a well-rounded meal that’s both satisfying and nutritious. Plus, it’s quick to prepare, taking less than 30 minutes from start to finish, making it a perfect option for busy individuals and families alike.
How to Make Simple Seared Salmon with Steamed Veggie Medley
Ingredients
- 2 salmon fillets
- 1 tbsp olive oil or butter
- Salt & black pepper to taste
- Optional: garlic powder or lemon juice
- 1 cup broccoli florets
- 1/2 cup sliced carrots
- 1/2 cup cauliflower florets
- 1 tsp olive oil or butter
- Pinch of salt
Directions
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Start by steaming the broccoli, carrots, and cauliflower for 5–7 minutes until they become tender yet retain their vibrant colors. Once steamed, toss the vegetables lightly with olive oil or butter and a pinch of salt.
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While the vegetables are steaming, pat the salmon fillets dry with a paper towel. Season both sides generously with salt, black pepper, and optional garlic powder, ensuring great flavor in every bite.
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In a skillet, heat olive oil or butter over medium heat. Once hot, add the salmon fillets to the pan. Cook each side for about 3–4 minutes until they turn golden brown and are flaky when you check for doneness.
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Plate the salmon alongside the colorful veggie medley. For an extra touch, finish the dish with a squeeze of fresh lemon juice to add brightness and enhance the flavors.
Pro Tips for Success with Simple Seared Salmon
- Choose Fresh Salmon: Fresh salmon fillets will result in a more flavorful dish compared to frozen ones. If you do use frozen salmon, make sure to thaw it properly before cooking.
- Dry Fillets Thoroughly: Patting the salmon dry before seasoning helps achieve a golden crispy crust when searing.
- Don’t Overcrowd the Pan: Cook salmon fillets one or two at a time. Overcrowding the skillet can lead to steaming instead of searing, so ensure there’s enough space.
- Watch the Heat: If your skillet smokes, it’s too hot! Adjust the heat to achieve perfect searing without burning.
- Experiment with Seasonings: Don’t hesitate to get creative with herbs or spices. Dill, paprika, or rosemary can elevate the taste.
- Be Mindful of Cooking Time: Cooking times may vary depending on the thickness of the fillets; adjust as necessary for best results.
Flavor Variations for Simple Seared Salmon
- Mediterranean Delight: Top with diced tomatoes, olives, and feta cheese after cooking for a savory twist.
- Asian-Inspired: Marinate with soy sauce, ginger, and sesame oil before cooking for a fusion flavor.
- Citrus Herb: Swap the lemon for lime, or add a mixture of citrus zest for a refreshing kick.
- Spicy Kick: Incorporate cayenne pepper or sprinkle red pepper flakes on the salmon for a bit of heat.
- Maple Glaze: Brush maple syrup over the salmon in the last minute of cooking for a sweet finish.
Serving Suggestions for Simple Seared Salmon
Pair your simple seared salmon with a variety of sides to create a delightful meal. Consider serving it with quinoa or brown rice for added healthy grains. A simple side salad with mixed greens, cherry tomatoes, and a light vinaigrette complements the richness of the salmon beautifully. For a heartier meal, try adding roasted sweet potatoes or a warm grain salad with nuts.
Storage and Freezing Instructions for Simple Seared Salmon
If you find yourself with leftover salmon and veggies, don’t worry! To store, place them in an airtight container and keep them in the refrigerator for up to three days. Simply reheat in a skillet over low heat or in the microwave until warmed through.
If you’d like to freeze leftovers, wrap the salmon tightly in plastic wrap and then in aluminum foil or a freezer-safe bag. It can be stored in the freezer for up to three months. Let it thaw in the refrigerator before reheating.
Nutrition Facts (Per Serving)
| Nutrient | Amount |
|——————|—————-|
| Calories | 350 |
| Protein | 35g |
| Carbs | 15g |
| Fat | 18g |
| Fiber | 4g |
| Sodium | 230mg |
FAQ About Simple Seared Salmon with Steamed Veggie Medley
Can I use frozen salmon fillets for this recipe?
Yes, you can use frozen salmon fillets, but it’s best to thaw them in the refrigerator overnight for the best results. If you’re in a hurry, you can run the sealed fish under cold water to speed up the thawing process. Make sure to pat them dry before cooking.
What type of salmon should I use?
Any type of salmon works well for this recipe, but sockeye and Atlantic salmon are popular choices due to their rich flavor and texture. If you’re looking for sustainability, consider sourcing wild-caught salmon whenever possible.
What vegetables can I use in the medley?
While this recipe features broccoli, carrots, and cauliflower, feel free to get creative with your veggie medley! Other great options include bell peppers, asparagus, zucchini, or snap peas. Just adjust the steaming time accordingly based on the vegetable of choice.
How can I make this dish lower in fat?
To reduce the fat content, consider using less olive oil or butter when cooking. You can also steam the veggies without adding any oil, or use a non-stick skillet which requires less fat for cooking.
Can I season salmon differently?
Absolutely! Salmon is versatile and can handle various seasonings. From fresh herbs to spicy marinades, you can customize it to suit your taste preferences. Experiment with different herbs and spices to see what flavors work best for you.
Final Thoughts
Simple seared salmon with steamed veggie medley is a nutritious and flavorful meal that anyone can prepare at home. Its ease of preparation, combined with the health benefits of salmon and vegetables, makes it a fantastic option for any occasion. With just a few ingredients, you can create a delicious dish that feels gourmet while keeping your cooking simple. So why not try it out today? Enjoy your culinary creation and the benefits that come with eating fresh, wholesome food!
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Simple Seared Salmon with Steamed Veggie Medley
- Total Time: 30 minutes
- Yield: 2 servings 1x
- Diet: Gluten-Free, High-Protein
Description
A healthy and delicious dish featuring simple seared salmon paired with a colorful medley of steamed vegetables.
Ingredients
- 2 salmon fillets
- 1 tbsp olive oil or butter (for salmon)
- Salt & black pepper to taste
- Optional: garlic powder or lemon juice
- 1 cup broccoli florets
- 1/2 cup sliced carrots
- 1/2 cup cauliflower florets
- 1 tsp olive oil or butter (for veggies)
- Pinch of salt
Instructions
- Steam the broccoli, carrots, and cauliflower for 5–7 minutes until tender yet vibrant.
- Toss steamed vegetables with olive oil or butter and a pinch of salt.
- Pat the salmon fillets dry and season with salt, black pepper, and optional garlic powder.
- Heat olive oil or butter in a skillet over medium heat and add salmon fillets.
- Cook each side for about 3–4 minutes until golden brown and flaky.
- Plate the salmon alongside the veggie medley and finish with a squeeze of lemon juice.
Notes
Use fresh salmon for best flavor and avoid overcrowding the pan for perfect searing.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Searing
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 350
- Sugar: 3g
- Sodium: 230mg
- Fat: 18g
- Saturated Fat: 4g
- Unsaturated Fat: 14g
- Trans Fat: 0g
- Carbohydrates: 15g
- Fiber: 4g
- Protein: 35g
- Cholesterol: 70mg
