Pan-Seared Lemon-Herb Salmon

Name: Pan-Seared Lemon-Herb Salmon
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 8 servings
Cuisine: American
Ingredients: 2 pound salmon fillet (skin on or off); 2 tablespoon olive oil; 1 lemon (half sliced, half for juice); 1 teaspoon Italian seasoning (dried); 0.5 teaspoon garlic powder; 0.5 teaspoon salt; 0.25 teaspoon black pepper; 1 pound green beans (fresh or frozen); 2 cup white rice (uncooked); 3.5 cup water

Flaky pan-seared salmon fillets seasoned with bright lemon and savory herbs, complemented by tender green beans and fluffy white rice for a quick, wholesome meal.

Prep: 10 min
Cook: 20 min
Total: 30 min
Servings: 8
Cuisine: American
Difficulty: Easy
Cost: $3.89/serving

Dietary

Gluten-Free
Dairy-Free
Nut-Free
Egg-Free
Pescatarian
High-Protein
Low-Sugar

Ingredients

2 pound salmon fillet (skin on or off)
2 tablespoon olive oil
1 lemon (half sliced, half for juice)
1 teaspoon Italian seasoning (dried)
0.5 teaspoon garlic powder
0.5 teaspoon salt
0.25 teaspoon black pepper
1 pound green beans (fresh or frozen)
2 cup white rice (uncooked)
3.5 cup water

Instructions

Cook the white rice: Combine 2 cups white rice and 3 1/2 cups water in a medium saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes, or until water is absorbed and rice is tender. Remove from heat and let stand, covered, for 5 minutes.
Prepare the salmon: While rice cooks, pat the salmon fillets dry with paper towels. Season both sides with 1 teaspoon dried Italian seasoning, 1/2 teaspoon garlic powder, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
Cook the salmon: Heat 2 tablespoons olive oil in a large skillet over medium-high heat. Once shimmering, add the salmon fillets, skin-side down if applicable. Cook for 4-6 minutes per side, or until cooked through and easily flakes with a fork. Squeeze the juice of half a lemon over the cooked salmon and top with lemon slices.
Steam the green beans: While salmon cooks, steam 1 pound green beans in a microwave-safe dish with a splash of water for 3-5 minutes, or until tender-crisp. Alternatively, you can boil them briefly until tender.
Serve the salmon hot alongside the fluffy white rice and steamed green beans.

Notes

Leftovers can be enjoyed cold in salads or gently reheated, but salmon is best fresh.

Nutrition (per serving)

Calories: 420
Protein: 37.5 g
Carbohydrates: 38.2 g
Fat: 15.5 g
Fiber: 4.1 g
Sodium: 350 mg
Saturated Fat: 2.5 g
Sugar: 3 g
Cholesterol: 70 mg