Description
Pan-Roasted Salmon with Vegetables is a nutritious and flavorful meal featuring crispy-skinned salmon fillets paired with a colorful medley of sautéed vegetables — a perfect quick and healthy dinner option.
Ingredients
Scale
- 4 salmon fillets (about 6 oz each), skin on
- 2 tbsp olive oil, divided
- Salt and black pepper to taste
- 1 lemon, sliced (for garnish)
- 2 cups broccoli florets
- 1 zucchini, sliced
- 1 red bell pepper, sliced
- 1 cup cherry tomatoes
- 2 cloves garlic, minced
- 1/2 tsp dried Italian seasoning or thyme
- Optional: fresh parsley or dill, for garnish
Instructions
- Preheat oven to 400°F (200°C).
- Pat salmon dry and season both sides with salt and pepper.
- Heat 1 tbsp olive oil in an oven-safe skillet over medium-high heat. Place salmon fillets skin-side down and sear for 3–4 minutes until the skin is crispy. Flip and cook for 1 additional minute.
- Transfer skillet to oven and roast for 5–7 minutes, or until salmon is cooked through and flakes easily with a fork.
- Meanwhile, heat remaining 1 tbsp olive oil in a large skillet over medium heat. Add garlic and sauté for 1 minute.
- Add broccoli, zucchini, and red bell pepper. Cook for 5–7 minutes, stirring occasionally, until just tender.
- Add cherry tomatoes and Italian seasoning. Cook another 2–3 minutes until tomatoes soften slightly.
- Serve salmon over sautéed vegetables and garnish with lemon slices and herbs if desired.
Notes
- Do not overcrowd the pan when searing the salmon to maintain crisp skin.
- Swap in your favorite seasonal vegetables as desired.
- Use a meat thermometer to ensure salmon reaches an internal temperature of 145°F (63°C).
- Great served with rice, couscous, or roasted potatoes for a fuller meal.
Nutrition
- Serving Size: 1 fillet with vegetables
- Calories: 390
- Sugar: 5g
- Sodium: 180mg
- Fat: 24g
- Saturated Fat: 5g
- Unsaturated Fat: 17g
- Trans Fat: 0g
- Carbohydrates: 9g
- Fiber: 3g
- Protein: 34g
- Cholesterol: 90mg