Description
Indulge in the vibrant flavors of Pan-Seared Salmon with Garlic Veggie Medley, a quick and nutritious dish perfect for any meal. Featuring flaky salmon paired with a colorful array of sautéed vegetables, this recipe is not only easy to prepare but also packed with essential nutrients. In just 25 minutes, you can serve a delightful bowl that bursts with flavor and supports your wellness goals. This dish is versatile and can be customized with seasonal produce or herbs, making it an ideal choice for busy weeknights or leisurely weekends.
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 with salt and black pepper. Heat half of the olive oil in a non-stick frying pan over medium heat. Sear the salmon for about 3-4 minutes on each side until golden brown and cooked through. Set aside.
- In the same pan, add the remaining olive oil and minced garlic; sauté until fragrant (about 30 seconds). Add carrots first, cooking for 2 minutes before incorporating zucchini and broccoli. After another 2 minutes, mix in halved cherry tomatoes; season with salt, black pepper, and dried herbs; cook for an additional 3-4 minutes until all veggies are tender.
- Serve sautéed veggies in a bowl topped with the seared salmon.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main
- Method: Frying
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 390
- Sugar: 6g
- Sodium: 220mg
- Fat: 21g
- Saturated Fat: 3g
- Unsaturated Fat: 17g
- Trans Fat: 0g
- Carbohydrates: 22g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 70mg
Keywords: For added flavor, consider drizzling lemon juice over the finished dish. Substitute seasonal vegetables based on availability.