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Pan-Seared Lemon Herb Salmon with Quick Veggie Sauté

This beginner-friendly dish features crispy-skinned salmon fillets seasoned with lemon and herbs, paired with a colorful, quick-sautéed vegetable medley. Ready in under 30 minutes, it's perfect for busy weeknights or cooking novices. The meal offers a balanced combination of protein, healthy fats, and vegetables, making it both nutritious and delicious.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Main Course
Cuisine Mediterranean
Servings 4 servings
Calories 420 kcal

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

This recipe uses fresh ingredients while still prioritizing ease of preparation and speed. It maintains good nutrition, flavor, and presentation, making it suitable for beginners or busy individuals looking for a quick, healthy meal option using fresh ingredients.
Keyword Fresh Veggies, Healthy Meal, Lemon Salmon, quick dinner