Pan-Seared Salmon

Flaky pan-seared salmon fillets seasoned with lemon and herbs, served with fluffy quinoa and crisp roasted green beans.

• Prep: 15 min
• Cook: 20 min
• Total: 35 min
• Servings: 6
• Cuisine: Mediterranean
• Difficulty: Easy
• Cost: $6.35/serving

Dietary

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

Tags

• healthy
• quick

Ingredients

• 6 salmon fillets (skin-on or off)
• 2 tablespoon olive oil
• 1 tablespoon lemon juice (fresh)
• 1 teaspoon dried dill
• 0.5 teaspoon garlic powder
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper (freshly ground)
• 1.5 cup quinoa
• 3 cup vegetable broth
• 1 pound green beans (trimmed)

Instructions

1. Preheat oven to 400°F (200°C). Place 1 pound fresh green beans on a baking sheet. Drizzle with 1 tablespoon olive oil, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Toss to coat and roast for 12-15 minutes, or until tender-crisp.
2. While green beans roast, rinse 1 1/2 cups quinoa thoroughly. In a medium saucepan, combine quinoa and 3 cups vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until liquid is absorbed and quinoa is fluffy. Fluff with a fork.
3. Pat salmon fillets dry. In a small bowl, combine 1 tablespoon fresh lemon juice, 1 teaspoon dried dill, 1/2 teaspoon garlic powder, 1/4 teaspoon salt, and 1/8 teaspoon black pepper. Rub this mixture evenly over the salmon fillets.
4. Heat 1 tablespoon olive oil in a large non-stick skillet over medium-high heat. Once hot, place salmon fillets skin-side down (if applicable) and sear for 4-5 minutes until skin is crispy. Flip and cook for another 3-5 minutes, or until salmon is cooked through and flakes easily.
5. Serve the pan-seared salmon with roasted green beans and fluffy quinoa.

Notes

Salmon is best when cooked to medium-rare for maximum tenderness and flavor.

Nutrition (per serving)

• Calories: 480
• Protein: 40.5 g
• Carbohydrates: 35.8 g
• Fat: 20.1 g
• Fiber: 7.2 g
• Sodium: 520 mg
• Saturated Fat: 3.2 g
• Sugar: 1.8 g
• Cholesterol: 95 mg