Pan-Seared Salmon and Roasted Asparagus

Perfectly seared salmon fillets paired with tender, roasted asparagus, complemented by a flavorful wild rice blend for a light and wholesome dinner.

• Prep: 10 min
• Cook: 15 min
• Total: 25 min
• Servings: 4
• Cuisine: American
• Difficulty: Easy
• Cost: $6.67/serving

Dietary

• Pescatarian
• Gluten-Free
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Low-Sugar
• High-Protein
• Kosher
• Halal

Tags

• healthy
• quick
• roast
• sauté

Ingredients

• 1.5 pound salmon fillets (skin on or off)
• 1 tablespoon olive oil
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 1 pound fresh asparagus (trimmed)
• 1 teaspoon olive oil
• 0.25 teaspoon garlic powder
• 1 cup wild rice blend
• 2.5 cup water

Instructions

1. Preheat your oven to 400 degrees Fahrenheit. In a medium saucepan, combine the wild rice blend and 2 1/2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 25-30 minutes, or until water is absorbed and rice is tender. Fluff with a fork.
2. While the rice cooks, pat the salmon fillets dry. Season them with 1/2 teaspoon salt and 1/4 teaspoon black pepper.
3. In a large oven-safe skillet (cast iron works well), heat 1 tablespoon of olive oil over medium-high heat. Once hot, place the salmon fillets skin-side down (if applicable) and sear for 3-4 minutes until the skin is crispy.
4. Meanwhile, on a separate baking sheet, toss the trimmed fresh asparagus with 1 teaspoon olive oil, 1/4 teaspoon salt, and 1/4 teaspoon garlic powder. Spread in a single layer.
5. Transfer the skillet with salmon to the preheated oven. Add the baking sheet with asparagus to the oven. Roast both for 8-10 minutes, or until salmon is cooked to your desired doneness and asparagus is tender-crisp.
6. Serve the pan-seared salmon and roasted asparagus with the fluffy wild rice blend.

Notes

Cooking times for salmon can vary based on thickness. Adjust to ensure fish is cooked through but not overcooked. A meat thermometer should read 145 degrees Fahrenheit for fully cooked salmon.

Nutrition (per serving)

• Calories: 540
• Protein: 46.5 g
• Carbohydrates: 38.2 g
• Fat: 23.5 g
• Fiber: 5.8 g
• Sodium: 750 mg
• Saturated Fat: 3.8 g
• Sugar: 3.1 g
• Cholesterol: 115 mg