Name: Pan-Seared Salmon with Garlic Veggie Medley
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: Mediterranean
Ingredients: 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)

A delicious and nutritious meal, Pan-Seared Salmon with Garlic Veggie Medley is perfect for any occasion. This recipe features flaky salmon served over a vibrant mix of sautéed zucchini, carrots, broccoli, and cherry tomatoes. Quick to prepare and bursting with flavor, it’s ideal for busy weeknights or relaxed weekends alike.

Why You’ll Love This Recipe

Quick and Easy: With only 25 minutes from start to finish, this dish fits well into your busy schedule.
Nutritious Ingredients: Packed with vitamins and healthy fats, it supports overall wellness while satisfying your taste buds.
Flavorful Combination: The mix of garlic and fresh vegetables enhances the natural flavors of the salmon for a delightful experience.
Versatile Meal: Perfect for lunch or dinner, this dish can be adapted with seasonal veggies or different herbs based on your preference.
Single Serving: Designed for one, it’s great for solo dining without leftovers.

Tools and Preparation

Before you dive into making the Pan-Seared Salmon with Garlic Veggie Medley, gather the necessary tools. Having everything ready ensures a smooth cooking process.

Essential Tools and Equipment

Non-stick frying pan
Cutting board
Knife
Measuring spoons
Serving bowl

Importance of Each Tool

Non-stick frying pan: Prevents food from sticking and makes cleanup easy after cooking.
Cutting board: Provides a safe surface for chopping vegetables quickly and efficiently.
Knife: A sharp knife ensures clean cuts for even cooking of the veggies.

Ingredients

For the Salmon

1 salmon fillet (approx. 150g)
Salt
Black pepper

For the Veggie Medley

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)

How to Make Pan-Seared Salmon with Garlic Veggie Medley

Step 1: Cook the Salmon

Season the salmon fillet on both sides with salt and black pepper.
Heat half of the olive oil in a non-stick frying pan over medium heat.
Once hot, carefully place the salmon in the pan.
Sear for about 3-4 minutes on each side until golden brown and just cooked through.
Remove from the pan and set aside.

Step 2: Sauté the Veggies

In the same pan, add the remaining olive oil.
Add minced garlic and sauté until fragrant (about 30 seconds).
Toss in sliced carrots first, cooking them for about 2 minutes before adding zucchini and broccoli.
After another 2 minutes, add halved cherry tomatoes to the mix.
Season with salt, black pepper, and dried herbs; cook for an additional 3-4 minutes until all veggies are just tender.

Step 3: Assemble the Bowl

Place sautéed veggies in a serving bowl.
Top with the seared salmon fillet.
Serve warm and enjoy your healthy meal!

With these simple steps, you can enjoy a nourishing bowl of Pan-Seared Salmon with Garlic Veggie Medley that is full of flavor!

How to Serve Pan-Seared Salmon with Garlic Veggie Medley

Serving Pan-Seared Salmon with Garlic Veggie Medley can elevate your dining experience. Here are some delightful ways to present and enjoy this nutritious dish.

Pair with Fresh Greens

Mixed Greens Salad: A light salad of arugula, spinach, and cherry tomatoes adds freshness.
Cucumber Ribbons: Thinly sliced cucumbers drizzled with lemon juice offer a refreshing crunch.

Add a Flavorful Sauce

Lemon Herb Dressing: A homemade vinaigrette with olive oil, lemon juice, and herbs enhances the flavors.
Chili Garlic Sauce: For a spicy kick, drizzle a bit of chili garlic sauce over the salmon.

Include Whole Grains

Quinoa: A bed of fluffy quinoa complements the salmon and veggie medley nicely.
Brown Rice: Serve the dish over brown rice for added texture and fiber.

How to Perfect Pan-Seared Salmon with Garlic Veggie Medley

To ensure your Pan-Seared Salmon with Garlic Veggie Medley turns out perfectly every time, follow these helpful tips.

Use a hot pan: Preheating the pan ensures a nice sear on the salmon, locking in moisture.
Pat the salmon dry: This helps achieve a crispy exterior when searing.
Don’t overcrowd the pan: Cooking in batches allows for even cooking and better browning.
Check for doneness: Salmon should flake easily with a fork but remain moist inside.
Let it rest: Allow the salmon to rest for a couple of minutes before serving, enhancing its juiciness.

Best Side Dishes for Pan-Seared Salmon with Garlic Veggie Medley

A variety of side dishes can complement your Pan-Seared Salmon with Garlic Veggie Medley. Here are some excellent options.

Garlic Mashed Potatoes: Creamy mashed potatoes infused with garlic pair beautifully with salmon.
Roasted Asparagus: Tender asparagus roasted until slightly crispy offers a vibrant color and flavor contrast.
Mediterranean Couscous: Fluffy couscous mixed with olives and sun-dried tomatoes adds an exciting twist.
Steamed Green Beans: Lightly steamed green beans bring extra crunch and nutrition to your plate.
Sweet Potato Fries: Baked sweet potato fries deliver a hint of sweetness that complements the savory salmon.
Cauliflower Rice: A low-carb side that absorbs flavors well, perfect for those looking for lighter fare.

Common Mistakes to Avoid

Cooking can be a delightful experience, but there are common pitfalls to watch for when making Pan-Seared Salmon with Garlic Veggie Medley.

Overcooking the Salmon: Cooking salmon too long can make it dry and tough. Aim for 3-4 minutes per side to keep it flaky and moist.
Neglecting Seasoning: Underseasoned veggies or salmon can lead to bland flavors. Use salt, pepper, and dried herbs generously for better taste.
Using Cold Ingredients: Starting with cold salmon or veggies can result in uneven cooking. Let them sit at room temperature for about 15 minutes before cooking.
Crowding the Pan: Overcrowding can steam the ingredients instead of searing them. Cook in batches if necessary to achieve a nice golden crust on the salmon.
Ignoring Freshness: Using stale or wilted vegetables affects both flavor and texture. Choose fresh, vibrant produce for the best results.

Storage & Reheating Instructions

Refrigerator Storage

Store leftovers in an airtight container.
Consume within 2 days for optimal freshness.

Freezing Pan-Seared Salmon with Garlic Veggie Medley

Freeze in a freezer-safe container or bag.
Best used within 1 month for quality retention.

Reheating Pan-Seared Salmon with Garlic Veggie Medley

Oven: Preheat to 350°F (175°C). Place the salmon and veggies on a baking sheet and heat for about 10 minutes.
Microwave: Use a microwave-safe dish, cover lightly, and heat in short intervals (30 seconds) until warm.
Stovetop: Add a splash of water or broth to a skillet over medium heat. Heat gently until warmed through.

Frequently Asked Questions

Here are some common questions about making Pan-Seared Salmon with Garlic Veggie Medley.

Can I use frozen salmon for this recipe?

Yes, you can use frozen salmon. Just ensure it is fully thawed before cooking to achieve even cooking.

What vegetables work best in this medley?

Zucchini, carrots, broccoli, and cherry tomatoes complement the dish well. Feel free to add others like bell peppers or snap peas.

How do I know when the salmon is done?

Salmon is perfectly cooked when it flakes easily with a fork and has an internal temperature of 145°F (63°C).

Can I customize the herbs used in this dish?

Absolutely! You can swap oregano or Italian blend with your favorite herbs like thyme, basil, or dill for different flavor profiles.

Final Thoughts

This Pan-Seared Salmon with Garlic Veggie Medley is not only nutritious but also incredibly versatile. You can easily customize it by adding your favorite veggies or adjusting the seasonings. It’s a quick meal perfect for busy weeknights that doesn’t compromise on taste.