5.0 from 69 votes
Pan-Seared Salmon Recipe Recipe
Vibrant homemade sunflower seed pesto, flaky pan-seared salmon, and crispy roasted broccoli come together in this surprisingly easy and highly satisfying meal. It's a fresh and simple crowd-pleasing take on pesto salmon, and it's ready in under 30 minutes!
Prep Time
5 mins
Cook Time
5 mins
Total Time
25 mins
Servings: 4 servings
Calories: 461 kcal
Course:
Dinner
Cuisine:
North American
Ingredients
Roasted Broccoli
- 1 head broccoli cut into small florets
- 1 teaspoon olive oil
- ½ teaspoon sea salt
Sunflower Seed Pesto
- ½ cup basil leaves
- ¼ cup toasted sunflower seeds
- 2 tablespoons lemon juice fresh is best
- 2 tablespoons olive oil
- 1 tablespoon fresh dill
- 1 green onion green part only
- 1 clove garlic
- 1 tablespoon mayonnaise
Salmon
- 1 tablespoon olive oil
- 4 ounce salmon filets
- ½ teaspoon EACH: sea salt and black pepper
- Sunflower seeds and 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.
Cup of Yum
Nutrition Information
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
Monounsaturated Fat
13g
Trans Fat
1g
Cholesterol
94mg
(31%)
Sodium
796mg
(33%)
Potassium
1392mg
(40%)
Fiber
5g
(20%)
Sugar
4g
(8%)
Vitamin A
1215IU
(24%)
Vitamin C
140mg
(156%)
Calcium
110mg
(11%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 461
% 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.