Pan-Seared Salmon Recipe Recipe
User Reviews
5
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Prep Time
5 mins
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Cook Time
20 mins
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Total Time
25 mins
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Servings
4 servings
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Calories
461 kcal
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Course
Dinner
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Cuisine
North American
Pan-Seared Salmon Recipe Recipe
Description
This recipe starts by roasting broccoli florets tossed with olive oil and sea salt until tender and slightly crisp. Meanwhile, the sunflower seed pesto is blended from basil, toasted sunflower seeds, lemon juice, olive oil, fresh dill, green onions, garlic, and a tablespoon of mayonnaise for creaminess. Salmon fillets are seasoned and pan-seared skin-side down to create a crisp crust, then finished in the oven to cook through evenly.
Serving the salmon topped with the vibrant pesto alongside the roasted broccoli results in a meal with layered flavors and textures: the crispy skin, creamy and fresh pesto, and tender, caramelized broccoli. A sprinkle of sunflower seeds and dill on top adds garnish and subtle crunch.
The recipe delivers a balanced dinner featuring nourishing protein, healthy fats, and vegetables with complementary bright and nutty notes.
Ingredients
Roasted Broccoli
- 1 head broccoli cut into small florets
- 1 teaspoon olive oil
- ½ teaspoon salt sea salt
Sunflower Seed Pesto
- ½ cup basil leaves
- ¼ cup sunflower seeds toasted
- 2 tablespoons lemon juice fresh is best
- 2 tablespoons olive oil
- 1 tablespoon dill fresh
- 1 green onion green part only
- 1 clove garlic
- 1 tablespoon mayonnaise
Salmon
- 1 tablespoon olive oil
- 4 ounce salmon filets
- ½ teaspoon sea salt
- ½ teaspoon black pepper
- sunflower seeds to serve
- dill to serve
Instructions
- Preheat your oven to 450 degrees. Place the broccoli on a baking sheet and toss with olive oil and salt. Put the baking sheet into the oven for 20 minutes, or until the broccoli is soft and the florets are starting to get crispy.
- While the broccoli roasts, prepare the rest of the meal. Place all of the sunflower seed pesto ingredients into your blender or food processor and blend on high until mostly smooth. If needed, thin with a little water, starting with 1 tablespoon.
- Dry the salmon well then season it with salt and pepper. Heat the oil in a large, ovenproof pan over medium-high heat. Once hot, add the salmon skin side down. Let the salmon cook undisturbed for 3-4 minutes, or until the skin is nice and crispy. Shake the pan a few times to help the salmon release from the pan. Once the skin is crispy, put the pan into the oven and cook the salmon for 4 minutes more.
- Serve the salmon with the pesto over the top and the broccoli on the side. Sprinkle on a few sunflower seeds and dill sprigs, if you'd like.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 461 kcal
% Daily Value*
| Serving | 1 serving = ¼ of the recipe | |
| Calories | 461kcal | 23% |
| Carbohydrates | 14g | 5% |
| Protein | 40g | 80% |
| Fat | 28g | 43% |
| Saturated Fat | 4g | 20% |
| Polyunsaturated Fat | 9g | 53% |
| Monounsaturated Fat | 13g | 65% |
| Trans Fat | 1g | 50% |
| Cholesterol | 94mg | 31% |
| Sodium | 796mg | 33% |
| Potassium | 1392mg | 30% |
| Fiber | 5g | 20% |
| Sugar | 4g | 8% |
| Vitamin A | 1215IU | 24% |
| Vitamin C | 140mg | 156% |
| Calcium | 110mg | 11% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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