Pan-Seared Salmon with Garlic Veggie Medley
Indulge in the exquisite flavors of Pan-Seared Salmon with Garlic Veggie Medley, a delightful dish that brings together succulent salmon and a colorful array of sautéed vegetables. Perfect for busy weeknights or elegant gatherings, this recipe is not only quick to prepare—taking just 25 minutes—but also packed with essential nutrients. The rich, buttery texture of salmon pairs beautifully with the vibrant veggies, enhanced by the aromatic touch of garlic. Enjoy it as a standalone meal or serve it alongside grains like quinoa or brown rice for a more substantial option.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
- Yield: Serves 1
- Category: Main
- Method: Frying
- Cuisine: American
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 pepper. Heat half of the olive oil in a non-stick skillet over medium-high heat. Sear the salmon for 3-4 minutes on each side until golden brown and just cooked through. Remove and set aside.
- In the same skillet, add remaining olive oil and sauté minced garlic until fragrant. Add carrots first; cook for about 2 minutes before adding zucchini and broccoli. After another minute, toss in cherry tomatoes and season with salt, pepper, and dried herbs. Cook for another 6-8 minutes until veggies are tender yet vibrant.
- Assemble by placing sautéed veggies in a bowl and topping them with the seared salmon.
Nutrition
- Serving Size: 1 serving
- Calories: 430
- Sugar: 7g
- Sodium: 300mg
- Fat: 24g
- Saturated Fat: 4g
- Unsaturated Fat: 19g
- Trans Fat: 0g
- Carbohydrates: 21g
- Fiber: 5g
- Protein: 36g
- Cholesterol: 100mg