Pan-Seared Lemon Herb Salmon with Quick Veggie Sauté
Equipment
- Large non-stick skillet
- Spatula
- Cutting board
- Chef’s knife
- Small bowl
- Measuring spoons
- Zester or fine grater
Ingredients
Protein
- 4 fillets Salmon, skin-on 4-5 oz each [115-140g each]
Produce
- 1 medium Zucchini sliced into half-moons
- 1 medium Bell pepper (any color) sliced
- 1 cup Cherry tomatoes halved [150g]
- 2 cloves Garlic minced
- 1 Lemon zested and juiced
- 1/4 cup Fresh parsley chopped [15g]
Oils & Vinegars
- 3 tbsp Olive oil divided [45ml]
Baking & Spices
- 1 tsp Dried oregano [1g]
- Salt and pepper to taste
Pasta & Grains
- 2 cups Pre-cooked quinoa for serving, optional [370g]
Instructions
Prepare Ingredients
- Slice zucchini and bell pepper.
- Halve cherry tomatoes.
- Mince garlic.
- Zest and juice the lemon.
- Chop parsley.
Season Salmon
- Pat salmon fillets dry with paper towels.
- In a small bowl, mix 1 tbsp olive oil, half the lemon zest, dried oregano, salt, and pepper.
- Rub this mixture over the flesh side of the salmon fillets.
Cook Salmon
- Heat 1 tbsp olive oil in a large non-stick skillet over medium-high heat.
- Place salmon fillets skin-side down in the skillet.
- Cook for 4-5 minutes until the skin is crispy.
- Flip and cook for another 2-3 minutes until the salmon is cooked through.
- Remove salmon from the skillet and set aside.
Sauté Vegetables
- In the same skillet, add the remaining 1 tbsp olive oil.
- Add minced garlic and sauté for 30 seconds until fragrant.
- Add zucchini and bell pepper. Cook for 3-4 minutes, stirring occasionally.
- Add cherry tomatoes and cook for another 1-2 minutes until slightly softened.
- Season with salt and pepper to taste.
Finish the Dish
- Remove skillet from heat.
- Add half the chopped parsley, remaining lemon zest, and lemon juice to the vegetables. Toss gently.
Serve
- If using, divide pre-cooked quinoa among four plates.
- Place a salmon fillet on each plate.
- Divide the sautéed vegetables among the plates.
- Garnish with remaining chopped parsley.
Notes
Notes:
For a lighter alternative, use skinless salmon fillets and reduce the olive oil to 2 tbsp total. You can substitute white wine for lemon juice for a different flavor profile. Store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a skillet over medium-low heat to maintain the salmon’s texture. Fresh herbs are crucial for this recipe; if possible, use fresh oregano instead of dried for even better flavor.
Quick Tips:
To achieve a crispier salmon skin, ensure the skillet is hot before adding the fish and resist the urge to move it until it’s ready to flip. Pat the salmon dry before seasoning to promote better browning. For perfectly cooked salmon, use a meat thermometer to check for an internal temperature of 145°F (63°C) at the thickest part.
Side Dish Suggestions:
While the recipe includes optional quinoa, other great pairings include:
- A simple mixed green salad with a lemon vinaigrette
- Roasted asparagus or broccoli
- Crusty whole grain bread to soak up the juices
- Lemon-herb couscous for a Mediterranean twist
Nutritional Benefits:
This dish is rich in omega-3 fatty acids from the salmon, which support heart and brain health. The vegetables provide a variety of vitamins, minerals, and fiber. Garlic offers immune-boosting properties, while olive oil contributes healthy monounsaturated fats. If including quinoa, you’ll get an extra protein and fiber boost.
Serving Suggestions:
Serve each salmon fillet atop a bed of the sautéed vegetables, with a lemon wedge on the side for extra zest. A sprinkle of additional fresh herbs just before serving enhances the aroma. For a complete meal, add 1/2 cup of cooked quinoa per serving. Pair with a chilled white wine like Sauvignon Blanc or a light, citrusy cocktail.
Meal Prep Tips:
Chop all vegetables and herbs in advance and store in separate containers in the refrigerator for up to 2 days. You can also mix the herb seasoning for the salmon ahead of time. If using quinoa, cook it in advance and reheat when serving. The lemon can be zested and juiced a day ahead, stored separately in the refrigerator.
Customization Ideas:
- For a vegetarian version, substitute the salmon with thick slices of grilled portobello mushrooms or firm tofu steaks.
- Make it spicier by adding red pepper flakes to the vegetable sauté.
- For a different flavor profile, try using dill instead of oregano and parsley.
- Add pine nuts or sliced almonds for extra crunch and healthy fats.
- Incorporate capers into the vegetable sauté for a briny kick that complements the lemon flavor.
