Pan Seared Salmon Recipe
User Reviews
4.8
-
Prep Time
10 mins
-
Cook Time
10 mins
-
Marinade
15 mins
-
Total Time
35 mins
-
Servings
2 servings
-
Calories
482 kcal
-
Course
Main Course
-
Cuisine
Mediterranean
Pan Seared Salmon Recipe
Description
The Pan Seared Salmon Recipe begins by seasoning salmon fillets with olive oil, dried oregano, paprika, garlic, lemon juice, salt, and black pepper. After marinating briefly, the salmon is cooked in olive oil over medium heat, seared first on the skin side until it turns opaque and slightly crisp, then flipped to finish cooking. This method preserves the salmon's moisture and creates a nice texture contrast.
Accompanying the salmon is a sautéed mix of cherry tomatoes, spinach, and sliced onion, cooked until the onions are translucent and tomatoes begin to burst, then wilted spinach is added and seasoned with salt and pepper. This side complements the salmon with freshness and subtle sweetness.
This meal suits a straightforward seafood dinner where the focus is on clean, balanced flavors and manageable preparation. The salmon and vegetable combination offers a light yet satisfying plate that can pair well with rice, potatoes, or bread if desired.
Cook time will vary depending on fillet thickness, generally 4 to 6 minutes total. Leftover salmon can be stored refrigerated for up to 2 days, maintaining quality if covered properly.
Ingredients
- 2 salmon fillets
- 1 1/2 tbsp olive oil divided
- 4 cloves garlic minced
- 1 tsp oregano dried
- 1/2 tsp paprika
- 1/4 tsp black pepper
- 1/2 tsp salt
- 1 lemon juice of
Sauteed tomatoes and spinach
- 1 tbsp olive oil
- 1 yellow onion sliced
- 2 cup cherry tomato
- 2 cups baby spinach
- 1/2 tsp salt
- 1/4 tsp black pepper
Instructions
- Place the salmon fillets on a plate. Rub 1/2 tablespoon olive oil on the fillets.
- Top salmon fillets with oregano, paprika, black pepper, salt, garlic and lemon juice. Let it sit for 15 minutes.
- Heat one tablespoon olive oil in a non stick pan over medium heat.
- Once the oil is hot, place the salmon fillets skin side down in the pan. Sear untouched for about 4 minutes until the skin side starts looking opaque.
- Flip and sear the other side until cooked.
Sauteed tomatoes and spinach
- Heat olive oil in a pan over medium heat.
- Saute sliced onion until translucent.
- Add in the tomatoes and cook so they start bursting.
- Add in the spinach and cook until it's wilted. Season with salt and pepper.
Notes
- Store leftover salmon in an airtight container and refrigerate for up to 2 days.
- Cooking time depends on fillet thickness; check for doneness between 4 to 6 minutes total to avoid overcooking.
Nutrition Information
Show DetailsNutrition Facts
Serving: 2servings
Amount Per Serving
Calories 482 kcal
% Daily Value*
| Calories | 482kcal | 24% |
| Carbohydrates | 21g | 7% |
| Protein | 38g | 76% |
| Fat | 29g | 45% |
| Saturated Fat | 4g | 20% |
| Cholesterol | 94mg | 31% |
| Sodium | 1283mg | 53% |
| Potassium | 1535mg | 33% |
| Fiber | 5g | 20% |
| Sugar | 8g | 16% |
| Vitamin A | 3889IU | 78% |
| Vitamin C | 77mg | 86% |
| Calcium | 124mg | 12% |
| Iron | 4mg | 22% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.8
You'll Also Love
