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5.0 from 12 votes

20 Minute Pan-Seared Salmon with Arugula Pesto

This easy 20 minute dinner is the perfect healthy back-to school meal! The quick arugula pesto is not traditional (no oil! no nuts! ) but it packs a punch!

Prep Time
6 mins
Cook Time
6 mins
Total Time
16 mins
Servings: 4
Calories: 314 kcal
Course: Main Course

Ingredients

  • 3 cups arugula packed
  • top half of one bunch of green onions roughly chopped*
  • 2 tablespoons lemon juice
  • 2 tablespoons water
  • 2 tablespoons sour cream
  • 2 tablespoons mayonnaise
  • 1 clove garlic
  • 1/8 teaspoon pepper or more to taste
  • 1/4 teaspoon salt or more to taste
  • 1/2 teaspoon dried basil
  • pinch red pepper flakes use at least 1/8 teaspoon if you want a kick
  • 4-6 salmon filets
  • salt and pepper
  • 1/2 teaspoon flour per filet
  • 1 tablespoon olive oil
  • fresh lemon wedges for serving
  • more arugula to serve with

Instructions

    Cup of Yum
  1. First make the pesto. Add arugula, green onions, lemon juice, water, sour cream, mayonnaise, garlic, pepper, salt, basil, and red pepper flakes to a food processor. Pulse until smooth. Taste it and see what you think!
  2. Pat salmon filets dry and sprinkle the skin side with salt and pepper. Dust each filet with about a half teaspoon flour.
  3. Spread each with about 1 teaspoon of the arugula pesto.
  4. Heat olive oil in a large skillet over high heat.
  5. When the oil is very hot, place 2-3 salmon filets skin (and pesto) side down in the hot skillet. (Don't crowd the pan, you don't want them to steam. Do it in batches if you don't have room. I used a 12-inch skillet and only did 3 at a time.)
  6. Cook over high heat for 1 1/2 to 2 minutes, or until there is a nice sear on the bottom. Sprinkle the top with salt and pepper, flour, and another teaspoon of pesto, then flip.
  7. Cook for 30 seconds to 1 minute and then remove from heat. Let sit in the pan for another couple minutes.
  8. Serve on a bed of arugula, with a fresh squeeze of lemon and a few spoonfuls of the pesto.
  9. This is really great with a green salad, crusty bread, roasted potatoes, or even some simple pasta.

Notes

  • *Wash your bunch of green onions, then look at just the green part. Chop the green part in half. The roughly chop that and add it to the food processor.
  • Source: this recipe is from my brother Nathan. Kinda. Here is a copy of his exact email: "Blend raw arugula, raw scallion and water. Mix with spices, a teensy bit of mayo, and sour cream. It should be fairly runny--not thick. Serve with fresh lemon over salmon." The recipe above is my translation of this :)

Nutrition Information

Serving 1piece Calories 314kcal (16%) Carbohydrates 4g (1%) Protein 35g (70%) Fat 17g (26%) Saturated Fat 3g (15%) Polyunsaturated Fat 6g Monounsaturated Fat 7g Trans Fat 1g Cholesterol 98mg (33%) Potassium 945mg (27%) Fiber 1g (4%) Sugar 1g (2%) Vitamin A 618IU (12%) Vitamin C 9mg (10%) Calcium 67mg (7%) Iron 2mg (11%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 314

% Daily Value*

Serving 1piece
Calories 314kcal 16%
Carbohydrates 4g 1%
Protein 35g 70%
Fat 17g 26%
Saturated Fat 3g 15%
Polyunsaturated Fat 6g 35%
Monounsaturated Fat 7g 35%
Trans Fat 1g 50%
Cholesterol 98mg 33%
Potassium 945mg 20%
Fiber 1g 4%
Sugar 1g 2%
Vitamin A 618IU 12%
Vitamin C 9mg 10%
Calcium 67mg 7%
Iron 2mg 11%

* Percent Daily Values are based on a 2,000 calorie diet.