Pan-Seared Salmon with Garlic Veggie Medley

A nourishing and colorful bowl featuring flaky salmon atop sautéed zucchini, carrots, broccoli, and cherry tomatoes is perfect for any occasion. This Pan-Seared Salmon with Garlic Veggie Medley is quick to prepare and bursting with flavor. Whether you’re looking for a healthy weeknight dinner or an impressive dish for guests, this recipe fits the bill with its vibrant ingredients and delicious taste.

Why You’ll Love This Recipe

• Quick Preparation: This recipe takes only 25 minutes from start to finish, making it ideal for busy weeknights.
• Flavorful Ingredients: The combination of garlic and fresh veggies enhances the natural flavors of the salmon.
• Nutrient-Rich Meal: Packed with vitamins from the vegetables and healthy omega-3s from the salmon, it’s both wholesome and satisfying.
• Versatile Dish: You can easily swap in your favorite vegetables or proteins to suit your taste or dietary needs.
• Single Serving Option: Perfectly portioned for one, making it easy to enjoy a healthy meal without leftovers.

Tools and Preparation

Before diving into the cooking process, gather your essential tools. Having everything ready will ensure a smooth cooking experience.

Essential Tools and Equipment

• Non-stick skillet
• Cutting board
• Chef’s knife
• Measuring spoons

Importance of Each Tool

• Non-stick skillet: This allows you to sear the salmon perfectly without sticking, ensuring an easy cleanup.
• Cutting board: A stable surface for chopping vegetables safely and efficiently.
• Chef’s knife: A sharp knife ensures precise cuts on your veggies while saving time in preparation.
• Measuring spoons: Accurate measurements are key for seasoning, especially when using herbs.

Ingredients

For the Salmon

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

For the Veggies

• 1 cup broccoli florets
• 1 carrot, thinly sliced
• 1 zucchini, sliced
• 1 cup cherry tomatoes, halved
• 1 clove garlic, minced
• 1 tbsp olive oil
• Salt, black pepper, and dried herbs (e.g., oregano or Italian blend)

How to Make Pan-Seared Salmon with Garlic Veggie Medley

Step 1: Cook the Salmon

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

Step 2: Sauté the Veggies

1. In the same skillet, add the remaining half of the olive oil.
2. Sauté the minced garlic until fragrant but not burnt (about 30 seconds).
3. Add in the sliced carrots, then follow with zucchini, broccoli, and halved cherry tomatoes.
4. Season with salt, black pepper, and dried herbs.
5. Cook for 6-8 minutes until all vegetables are just tender but still vibrant.

Step 3: Assemble the Bowl

1. Place the sautéed veggie medley in a bowl as a bed for your protein.
2. Top it off with the seared salmon fillet.
3. Serve warm and enjoy your nourishing meal!

Prep Time: 10 minutes
Cooking Time: 15 minutes
Total Time: 25 minutes
Kcal: ~450 kcal
Servings: 1

How to Serve Pan-Seared Salmon with Garlic Veggie Medley

Serving your Pan-Seared Salmon with Garlic Veggie Medley can elevate the dining experience. Here are some creative ways to present this dish for maximum enjoyment.

On a Bed of Quinoa

• Quinoa adds a nutty flavor and complements the salmon perfectly. Cook it in vegetable broth for added taste.

With a Lemon Wedge

• A fresh lemon wedge not only enhances the flavor but also adds a zesty touch. Squeeze it over the salmon just before eating.

Accompanied by Fresh Herbs

• Garnishing with fresh herbs like parsley or basil can brighten up the dish. It adds color and a burst of freshness.

Served in a Bowl

• For a casual yet appealing presentation, serve the salmon and veggies in a bowl. This is perfect for meal prep or lunch on-the-go.

How to Perfect Pan-Seared Salmon with Garlic Veggie Medley

To achieve the best results when making your Pan-Seared Salmon with Garlic Veggie Medley, consider these helpful tips.

• Choose Fresh Salmon: Fresh salmon fillets will yield better flavor and texture compared to frozen ones. Look for bright color and firm flesh.

• Preheat Your Pan: Ensure your pan is hot before adding the salmon. This helps create a nice sear and prevents sticking.

• Don’t Overcrowd the Pan: If cooking multiple fillets, give them space. This allows for even cooking and browning.

• Use High-Quality Olive Oil: A good quality olive oil enhances flavor and helps prevent sticking while cooking.

• Rest Before Serving: Let the salmon rest for a few minutes after cooking. This helps redistribute juices, keeping it moist.

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

Pairing side dishes with your Pan-Seared Salmon can enhance the overall meal. Here are some delicious options to consider.

1. Garlic Mashed Potatoes: Creamy mashed potatoes infused with garlic make for a comforting side that pairs well with salmon.

2. Steamed Asparagus: Lightly steamed asparagus drizzled with olive oil brings brightness and crunch to your plate.

3. Couscous Salad: A refreshing salad made from couscous, cucumbers, and herbs offers a textural contrast alongside your dish.

4. Roasted Sweet Potatoes: Sweet potatoes roasted until crispy provide sweetness that balances out the savory flavors of the salmon.

5. Mixed Green Salad: A simple salad of mixed greens dressed lightly offers freshness that complements the hearty salmon and veggies.

6. Brown Rice Pilaf: Fluffy brown rice mixed with herbs and spices makes for a nutritious base to accompany your meal.

Common Mistakes to Avoid

Avoiding common mistakes can elevate your cooking experience. Here are some pitfalls to watch out for:

• Skipping the seasoning: Failing to properly season your salmon can result in bland flavors. Always use salt and pepper generously before cooking.

• Overcrowding the pan: Placing too many ingredients in the pan at once can lower the temperature and lead to steaming instead of searing. Cook in batches if necessary to achieve that perfect crust.

• Not letting the salmon rest: Cutting into the salmon immediately after cooking can cause it to lose moisture. Allow it to rest for a few minutes for better texture.

• Ignoring vegetable doneness: Cooking veggies too long can make them mushy. Keep an eye on them and aim for a tender-crisp texture.

• Using low-quality oil: A poor-quality oil may affect the overall taste. Opt for a good quality olive oil that enhances flavor without overpowering it.

Storage & Reheating Instructions

Refrigerator Storage

• Store the cooked salmon and veggies in an airtight container.
• It will last up to 3 days in the refrigerator.
• Keep separate from any sauces or dressings to maintain freshness.

Freezing Pan-Seared Salmon with Garlic Veggie Medley

• Freeze in an airtight container or freezer bag.
• It’s recommended to consume within 2 months for best quality.
• Label containers with dates for easy identification later.

Reheating Pan-Seared Salmon with Garlic Veggie Medley

• Oven: Preheat to 350°F (175°C) and reheat for about 10-15 minutes until warmed through.
• Microwave: Heat on medium power for 1-2 minutes, checking frequently to avoid overcooking.
• Stovetop: Add a splash of water or broth to a skillet and reheat over medium heat, covering until hot.

Frequently Asked Questions

Here are some common questions about preparing Pan-Seared Salmon with Garlic Veggie Medley:

Can I use frozen salmon?

Yes, you can use frozen salmon. Just ensure it’s fully thawed before cooking for even results.

What vegetables work best in this dish?

While this recipe uses zucchini, carrots, broccoli, and cherry tomatoes, feel free to swap in your favorites like bell peppers or asparagus!

How do I know when my salmon is cooked?

The salmon should be opaque and flake easily with a fork when fully cooked. An internal temperature of 145°F (63°C) is ideal.

Can I add other seasonings?

Certainly! Customize with herbs like dill or spices such as paprika for additional flavor in your Pan-Seared Salmon with Garlic Veggie Medley.

Is this recipe gluten-free?

Yes, all ingredients used in this dish are naturally gluten-free, making it suitable for those avoiding gluten.

Final Thoughts

This Pan-Seared Salmon with Garlic Veggie Medley is not only delicious but also versatile. You can easily customize it by adding different veggies or spices according to your taste preferences. Give this quick yet nutritious meal a try, and enjoy its vibrant flavors!