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4.2 from 21 votes

Spiced Pan-Seared Salmon

Not your every day salmon!  This one has loads of flavor from the spice blend and a delicious Asian Inspired vegetable medley!

Prep Time
25 mins
Cook Time
25 mins
Total Time
35 mins
Servings: 4
Calories: 282 kcal
Course: Main Course
Cuisine: Asian

Ingredients

For the Spice Rub
  • ¼ teaspoon black pepper
  • ¼ teaspoon cinnamon
  • 1 teaspoon chili powder
  • 1 teaspoon mustard powder
  • 1 teaspoon salt
  • ⅛ teaspoon cayenne pepper
  • 1 teaspoon curry powder
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • ½ teaspoon paprika
  • 1 teaspoon sugar
For the Asian Sauce
  • 1 ½ tablespoons low-sodium soy sauce
  • 3 tablespoon unseasoned rice wine vinegar
  • 1 tablespoon sesame oil
  • 2 teaspoons freshly grated ginger
  • 1 lime zested
  • 1 teaspoon sugar
  • 1 tablespoon chopped cilantro
  • 1 green onion white and pale green parts only, thinly sliced
For Salmon and Veggies
  • 1 pound Salmon fillet skin on, pin bones removed
  • 3 cups bite-sized broccoli florets
  • 2 red bell peppers or yellow or orange bell peppers, seeded and cut into 1-2" pieces
  • 8 ounces sliced mushrooms I used shiitake, but button and cremini work well too
  • 2 teaspoons ginger freshly grated
  • 1 large clove garlic minced
  • 2 green onions thinly sliced
  • ¼ cup cilantro fresh, for garnish (optional)

Instructions

    Cup of Yum
  1. In a small bowl, combine all the spices for the rub and stir well and set aside.
  2. In a small bowl, combine all the ingredients for the Asian Sauce, stir well and set aside.
  3. Slice the salmon fillet, into 4 equal pieces. Sprinkle the spice rub over the flesh of the fish and use your fingers to pat and rub it in. Set aside.
  4. Prep the vegetables, ginger and garlic and set aside.
  5. In a large skillet (with a lid) over medium high heat, add 1 tablespoon sesame oil. When pan is hot, add the bell peppers, mushrooms and broccoli florets, cook for 1-2 minutes, shaking the pan occasionally. Add the garlic and ginger, green onions and 1-2 tablespoons of the Asian sauce. Stir to coat and combine. Place the lid on the pan and turn off the heat. Let the vegetables rest while you cook the salmon.
  6. Add one tablespoon sesame oil to another pan over medium high heat. When pan is very hot, carefully place the salmon, flesh side down in the pan (be careful, it will splatter). Cook for 1-2 minutes, then using a spatula, carefully flip the fish and continue to cook for 1-2 minutes, depending on how you like your fish cooked (we like ours rare in the middle). Remove from heat.
  7. Mound the vegetables onto a platter or individual plates and top with a piece of fish. Sprinkle with cilantro and serve with remainder of Asian Sauce.

Nutrition Information

Calories 282kcal (14%) Carbohydrates 17g (6%) Protein 27g (54%) Fat 11g (17%) Saturated Fat 1g (5%) Cholesterol 62mg (21%) Sodium 879mg (37%) Potassium 1198mg (34%) Fiber 5g (20%) Sugar 7g (14%) Vitamin A 2815IU (56%) Vitamin C 143.7mg (160%) Calcium 64mg (6%) Iron 3.3mg (18%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 282

% Daily Value*

Calories 282kcal 14%
Carbohydrates 17g 6%
Protein 27g 54%
Fat 11g 17%
Saturated Fat 1g 5%
Cholesterol 62mg 21%
Sodium 879mg 37%
Potassium 1198mg 25%
Fiber 5g 20%
Sugar 7g 14%
Vitamin A 2815IU 56%
Vitamin C 143.7mg 160%
Calcium 64mg 6%
Iron 3.3mg 18%

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