Pan-Seared Salmon with Garlic Veggie Medley
Discover the vibrant flavors of Pan-Seared Salmon with Garlic Veggie Medley—a quick and nutritious dish that’s perfect for any occasion. This delightful recipe features flaky salmon paired with a colorful mix of sautéed vegetables, making it both healthy and delicious. In just 25 minutes, you can create a meal that will impress your guests or satisfy your family during busy weeknights. With its rich omega-3s and essential vitamins from fresh veggies, this dish is not only nourishing but also a feast for the eyes.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: Serves 1
- Category: Dinner
- Method: Frying
- Cuisine: Healthy
Ingredients
Scale
- 1 salmon fillet (approx. 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 generously with salt and black pepper. Heat half of the olive oil in a frying pan over medium heat.
- Sear the salmon for about 3-4 minutes on each side until golden brown and cooked through. Remove from the pan and set aside.
- In the same pan, add remaining olive oil and sauté minced garlic until fragrant (about 30 seconds). Add carrots and zucchini; cook for 2 minutes.
- Incorporate broccoli florets and cherry tomatoes, season with salt, black pepper, and dried herbs, then cook for an additional 6-8 minutes until veggies are vibrant yet tender.
- Serve sautéed veggies in a bowl topped with the seared salmon.
Nutrition
- Serving Size: 1 serving
- Calories: 365
- Sugar: 6g
- Sodium: 220mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 17g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 5g
- Protein: 35g
- Cholesterol: 70mg