Pan-Seared Salmon with Garlic Veggie Medley

A delicious and nourishing dish, Pan-Seared Salmon with Garlic Veggie Medley is perfect for any occasion. Whether you’re cooking for a weeknight dinner or impressing guests at a gathering, this recipe offers a delightful blend of flavors and vibrant colors. The flaky salmon pairs beautifully with sautéed vegetables, making it both healthy and satisfying. Quick to prepare, this meal will leave you feeling energized and fulfilled.

Why You’ll Love This Recipe

• Quick Preparation: This dish can be made in just 25 minutes, making it ideal for busy evenings.
• Healthy Ingredients: Packed with protein and vitamins from the salmon and veggies, it’s a nutritious choice.
• Versatile Serving Options: Enjoy it as a standalone meal or serve it over rice or quinoa for added carbs.
• Flavorful Enhancements: The combination of garlic and herbs elevates the taste without overwhelming the palate.
• Single-Serving Delight: Perfectly portioned for one, this recipe helps control serving sizes while still being filling.

Tools and Preparation

To create your delicious Pan-Seared Salmon with Garlic Veggie Medley, having the right tools makes all the difference. Here’s what you’ll need:

Essential Tools and Equipment

• Non-stick skillet
• Spatula
• Knife
• Cutting board
• Measuring spoons

Importance of Each Tool

• Non-stick skillet: Ensures easy cooking and cleanup while preventing the salmon from sticking.
• Spatula: Ideal for flipping the salmon without breaking it apart.
• Knife: A sharp knife allows for precise slicing of vegetables for even cooking.

Ingredients

For the Salmon

• 1 salmon fillet (approx. 150g)
• Salt
• Black pepper

For the Veggies

• 1 cup broccoli florets
• 1 carrot, thinly sliced
• 1 zucchini, sliced
• 1 cup cherry tomatoes, halved
• 1 clove garlic, minced
• 1 tbsp olive oil

For Garnish

• 2 tablespoons fresh parsley, finely chopped

this recipe

How to Make Pan-Seared Salmon with Garlic Veggie Medley

Step 1: Cook the Salmon

1. Season the salmon fillet with salt and black pepper on both sides.
2. Heat half of the olive oil in a non-stick skillet over medium-high heat.
3. Once hot, add the salmon to the skillet.
4. Sear for 3-4 minutes per side until golden brown and just cooked through.
5. Remove from skillet and set aside.

Step 2: Sauté the Veggies

1. In the same skillet, add the remaining olive oil.
2. Add minced garlic; sauté until fragrant (about 30 seconds).
3. Add sliced carrots first; cook for 2 minutes.
4. Next, add zucchini, broccoli florets, and cherry tomatoes.
5. Season with salt, black pepper, and your choice of dried herbs.
6. Sauté for an additional 6-8 minutes until veggies are just tender.

Step 3: Assemble the Bowl

1. Place the sautéed veggie medley into a bowl.
2. Top with the seared salmon fillet.
3. Sprinkle fresh parsley on top for garnish if desired.
4. Serve warm and enjoy your delicious meal!

How to Serve Pan-Seared Salmon with Garlic Veggie Medley

Serving your Pan-Seared Salmon with Garlic Veggie Medley can elevate the meal experience. Here are some creative ways to present this dish for maximum enjoyment.

Plating Ideas

• Use a colorful bowl: A vibrant bowl can accentuate the dish’s colorful ingredients.
• Garnish with herbs: Fresh parsley or basil can add a pop of color and freshness.
• Add lemon wedges: A squeeze of lemon enhances the flavors and presentation.

Complementary Sauces

• Lemon-dill sauce: This tangy sauce pairs beautifully with salmon, enhancing its rich flavor.
• Garlic aioli: A creamy garlic aioli adds depth and creaminess to your veggie medley.

Pairing Beverages

• White wine: A crisp Sauvignon Blanc complements the dish without overpowering it.
• Herbal tea: Try a soothing chamomile or mint tea for a refreshing non-alcoholic option.

How to Perfect Pan-Seared Salmon with Garlic Veggie Medley

Achieving the perfect Pan-Seared Salmon with Garlic Veggie Medley requires attention to detail. Keep these tips in mind for the best results.

• Choose fresh salmon: Fresh fillets will have better flavor and texture than frozen ones.
• Preheat your pan: Ensuring your pan is hot before adding the salmon allows for a better sear and crust.
• Don’t overcrowd the pan: Searing too many pieces at once can cause steaming, preventing that beautiful golden crust.
• Let it rest: Allowing the salmon to rest for a few minutes after cooking helps retain moisture and enhances flavor.

Best Side Dishes for Pan-Seared Salmon with Garlic Veggie Medley

Pairing side dishes with your Pan-Seared Salmon with Garlic Veggie Medley can enhance your meal’s overall appeal. Here are some tasty options that complement the dish perfectly.

1. Quinoa salad: Light and nutritious, quinoa salad adds a delightful texture and nutty flavor.
2. Roasted sweet potatoes: The sweetness of roasted sweet potatoes contrasts nicely with savory salmon.
3. Garlic mashed potatoes: Creamy mashed potatoes infused with garlic make for a comforting side.
4. Couscous with herbs: Fluffy couscous mixed with fresh herbs offers a light, flavorful addition.
5. Steamed asparagus: Crisp-tender asparagus brings freshness while being easy to prepare.
6. Mixed greens salad: A simple salad adds crunch and balances the richness of the salmon.

Common Mistakes to Avoid

Avoid common errors when making Pan-Seared Salmon with Garlic Veggie Medley to ensure a delicious meal.

• Overcooking the Salmon: Cooking the salmon for too long can make it dry. Aim for 3-4 minutes per side and check for doneness by ensuring it flakes easily with a fork.
• Not Seasoning Enough: Failing to season properly can lead to bland flavors. Use salt, pepper, and dried herbs generously on both the salmon and veggies for maximum taste.
• Using the Wrong Pan: A non-stick or cast-iron pan works best for searing salmon. Avoid using a flimsy pan that may not distribute heat evenly, which could lead to uneven cooking.
• Neglecting Veggie Cooking Times: Each vegetable has its own cooking time. Add heartier veggies like carrots first and softer ones like cherry tomatoes later to ensure everything is cooked just right.
• Skipping the Garlic: Garlic adds essential flavor but can burn quickly. Sauté it briefly before adding other vegetables to prevent bitterness while still infusing your dish with that delightful garlic taste.

Refrigerator Storage

• Store leftovers in an airtight container.
• Keep them in the refrigerator for up to 2 days.
• Make sure the salmon is cooled before sealing to avoid condensation.

Freezing Pan-Seared Salmon with Garlic Veggie Medley

• Freeze in an airtight container or freezer bag.
• This dish can be stored for up to 3 months.
• Label containers with the date for easy tracking.

Reheating Pan-Seared Salmon with Garlic Veggie Medley

• Oven: Preheat the oven to 350°F (175°C). Place the dish in an oven-safe container and cover it with foil. Heat for about 15-20 minutes until warmed through.
• Microwave: Use a microwave-safe container, cover loosely, and heat on medium power for 1-2 minutes. Stir halfway through for even warming.
• Stovetop: In a non-stick pan, add a splash of water or broth. Heat over medium-low, covering until warmed through, about 5-7 minutes.

Frequently Asked Questions

How do I know when my salmon is done?

The salmon should flake easily with a fork and have a slightly opaque appearance in the center. Using a food thermometer can help; aim for an internal temperature of 145°F (63°C).

Can I use other vegetables in this recipe?

Yes! Feel free to substitute or add any favorite vegetables like bell peppers or spinach. Just adjust cooking times based on their texture and size.

Is Pan-Seared Salmon with Garlic Veggie Medley healthy?

Absolutely! This dish is packed with protein from salmon and nutrients from fresh vegetables, making it a healthy choice that’s also satisfying.

What can I serve alongside Pan-Seared Salmon with Garlic Veggie Medley?

Consider pairing this dish with whole grains like quinoa or brown rice, or serve it over a bed of leafy greens for added texture and nutrition.

Final Thoughts

Pan-Seared Salmon with Garlic Veggie Medley offers a quick, nutritious meal bursting with flavor. Its versatility allows you to customize ingredients based on your preferences or what you have on hand. Try this recipe today and enjoy a delightful balance of protein and vibrant vegetables!

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Pan-Seared Salmon with Garlic Veggie Medley

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• Author: Sofia
• Total Time: 25 minutes
• Yield: Serves 1

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Description

Pan-Seared Salmon with Garlic Veggie Medley is a delightful dish that combines flaky salmon and vibrant, sautéed vegetables, making it perfect for any occasion. Ready in just 25 minutes, this recipe is not only quick but also packs a nutritious punch with protein-rich salmon and fresh veggies full of vitamins. The aromatic garlic and herbs elevate the flavors without overwhelming your taste buds, while the dish can be served alone or over rice or quinoa for added heartiness. Enjoy this single-serving meal that guarantees satisfaction and energy!

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Ingredients

Scale 1x2x3x

• 1 salmon fillet (approx. 150g)
• Salt and black pepper
• 1 cup broccoli florets
• 1 carrot, thinly sliced
• 1 zucchini, sliced
• 1 cup cherry tomatoes, halved
• 1 clove garlic, minced
• 1 tbsp olive oil
• Fresh parsley for garnish

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Instructions

1. Season the salmon fillet with salt and black pepper.
2. Heat half of the olive oil in a non-stick skillet over medium-high heat. Add the salmon and sear for 3-4 minutes on each side until golden brown. Remove from skillet.
3. In the same skillet, add the remaining olive oil and minced garlic; sauté until fragrant (about 30 seconds). Add carrots and cook for 2 minutes.
4. Add zucchini, broccoli, and cherry tomatoes; season with salt, black pepper, and herbs. Sauté for an additional 6-8 minutes until tender.
5. Serve sautéed veggies in a bowl topped with the seared salmon and garnish with parsley.

• Prep Time: 10 minutes
• Cook Time: 15 minutes
• Category: Main
• Method: Frying
• Cuisine: American

Nutrition

• Serving Size: 1 serving
• Calories: 400
• Sugar: 4g
• Sodium: 500mg
• Fat: 20g
• Saturated Fat: 3g
• Unsaturated Fat: 15g
• Trans Fat: 0g
• Carbohydrates: 30g
• Fiber: 6g
• Protein: 30g
• Cholesterol: 60mg

Keywords: Opt for fresh salmon fillets for better flavor. Preheat your pan to ensure a perfect sear on the salmon. Feel free to swap out vegetables based on your preferences.