Description
Indulge in a vibrant and nutritious meal with this Pan-Seared Salmon with Garlic Veggie Medley. This colorful dish features flaky salmon paired with a delightful mix of sautéed zucchini, broccoli, carrots, and cherry tomatoes—all enhanced by aromatic garlic and herbs. Perfect for busy weeknights or impressing guests, this recipe not only tantalizes the taste buds but also delivers a wholesome serving of omega-3s and essential vitamins. In just 25 minutes, you can prepare a quick yet satisfying dinner that’s as pleasing to the eye as it is to the palate.
Ingredients
Scale
- 1 salmon fillet (approx. 150g)
- Salt and 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 skillet over medium heat. Sear the salmon for 3-4 minutes on each side until golden brown; then set aside.
- In the same skillet, add the remaining olive oil and sauté minced garlic for about 30 seconds.
- Add sliced carrots, followed by zucchini, broccoli, and cherry tomatoes. Season with salt, black pepper, and dried herbs; cook for 6-8 minutes until veggies are tender yet vibrant.
- Assemble by placing sautéed veggies in a bowl as a bed for the salmon on top.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main
- Method: Searing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 serving
- Calories: 450
- Sugar: 7g
- Sodium: 350mg
- Fat: 22g
- Saturated Fat: 3g
- Unsaturated Fat: 17g
- Trans Fat: 0g
- Carbohydrates: 31g
- Fiber: 8g
- Protein: 36g
- Cholesterol: 75mg