Pan-Seared Salmon

Name: Pan-Seared Salmon
Prep time: 20 min
Cook time: 25 min
Total time: 45 min
Yield: 5 servings
Cuisine: Mediterranean
Ingredients: 5 salmon fillets (6 ounce); 0.75 teaspoon salt; 0.5 teaspoon black pepper; 2 tablespoon olive oil; 2 tablespoon unsalted butter; 2 clove garlic (minced); 0.5 cup chicken broth; 1 tablespoon lemon juice (fresh); 2 tablespoon fresh dill (chopped); 1.5 cup white rice (uncooked); 3 cup vegetable broth; 1 lemon (thinly sliced); 1 pound asparagus (trimmed)

Flaky pan-seared salmon fillets with a vibrant lemon-dill sauce, served alongside a fluffy lemon rice pilaf and tender roasted asparagus.

Prep: 20 min
Cook: 25 min
Total: 45 min
Servings: 5
Cuisine: Mediterranean
Difficulty: Easy
Cost: $6.97/serving

Dietary

Gluten-Free
Nut-Free
Soy-Free
Egg-Free
Low-Sugar
High-Protein

Ingredients

5 salmon fillets (6 ounce)
0.75 teaspoon salt
0.5 teaspoon black pepper
2 tablespoon olive oil
2 tablespoon unsalted butter
2 clove garlic (minced)
0.5 cup chicken broth
1 tablespoon lemon juice (fresh)
2 tablespoon fresh dill (chopped)
1.5 cup white rice (uncooked)
3 cup vegetable broth
1 lemon (thinly sliced)
1 pound asparagus (trimmed)

Instructions

Preheat oven to 400 degrees Fahrenheit. Pat the salmon fillets dry and season generously with 1/2 teaspoon salt and 1/4 teaspoon black pepper.
In a large skillet, heat the olive oil over medium-high heat. Add the salmon, skin-side down first, and sear for 4-5 minutes until the skin is crispy. Flip and cook for another 3-4 minutes, or until cooked to your desired doneness. Remove salmon from the skillet and set aside.
To the same skillet, melt the unsalted butter. Add the minced garlic and cook for 30 seconds until fragrant. Pour in the chicken broth and fresh lemon juice, scraping up any browned bits from the pan. Stir in the chopped fresh dill.
While the salmon cooks, prepare the lemon rice pilaf. In a medium saucepan, combine the white rice, vegetable broth, and half of the lemon slices. Bring to a boil, then reduce heat to low, cover, and simmer for 15-18 minutes, or until liquid is absorbed and rice is tender. Fluff with a fork.
On a baking sheet, toss the asparagus with 1 tablespoon olive oil, 1/4 teaspoon salt, and 1/4 teaspoon black pepper. Roast in the preheated oven for 10-12 minutes, or until tender-crisp.
Serve the pan-seared salmon with lemon-dill sauce over the lemon rice pilaf, accompanied by roasted asparagus. Garnish with remaining lemon slices.

Notes

For a vegetarian option, replace salmon with firm tofu or large portobello mushrooms, adjusting cooking times accordingly.

Nutrition (per serving)

Calories: 590
Protein: 40.2 g
Carbohydrates: 53 g
Fat: 23.5 g
Fiber: 5.1 g
Sodium: 820 mg
Saturated Fat: 5.8 g
Sugar: 1.2 g
Cholesterol: 105 mg