Pan-Seared Salmon with Garlic Veggie Medley

A nourishing and colorful bowl featuring flaky salmon atop sautéed zucchini, carrots, broccoli, and cherry tomatoes makes this Pan-Seared Salmon with Garlic Veggie Medley the perfect dish for any occasion. Quick to prepare and rich in flavor, this recipe is ideal for busy weeknights or a cozy weekend dinner. Enjoy the vibrant flavors and textures while reaping the health benefits of fresh veggies alongside protein-packed salmon.

Why You’ll Love This Recipe

• Quick Preparation: This dish can be ready in just 25 minutes, making it ideal for busy days.
• Flavorful Combination: The garlic-infused veggies complement the salmon perfectly, creating a delightful taste experience.
• Healthy Ingredients: Packed with nutrients from both the salmon and the assorted vegetables, it’s a wholesome choice for any meal.
• Versatile Serving Options: Serve it warm in a bowl or as a plate—perfect for lunch or dinner.
• Single Serving: Ideal for solo diners, this recipe allows you to enjoy a delicious meal without leftovers.

Tools and Preparation

To ensure a smooth cooking experience, gather your essential tools ahead of time.

Essential Tools and Equipment

• Skillet
• Spatula
• Cutting board
• Knife
• Measuring spoons

Importance of Each Tool

• Skillet: A good skillet ensures even cooking and helps achieve that perfect sear on the salmon.
• Spatula: A flexible spatula makes flipping the salmon easy without breaking it apart.

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

Additional Ingredients

• 1 tbsp olive oil
• Dried herbs (e.g., oregano or Italian blend)

How to Make Pan-Seared Salmon with Garlic Veggie Medley

Step 1: Cook the Salmon

Season the salmon fillet with salt and black pepper. Heat half of the olive oil in a skillet over medium-high heat. Once hot, carefully place the salmon in the pan. Sear for about 3-4 minutes per side until golden brown and just cooked through. Remove from heat and set aside.

Step 2: Sauté the Veggies

In the same skillet, add the remaining olive oil. Add minced garlic and sauté until fragrant. Then toss in sliced carrots, zucchini, broccoli florets, and halved cherry tomatoes. Season with salt, black pepper, and your choice of dried herbs. Cook for approximately 6-8 minutes until veggies are tender yet still crisp.

Step 3: Assemble the Bowl

To serve, place the sautéed veggie medley into a bowl. Top it generously with your perfectly seared salmon fillet. Enjoy your warm meal right away!

How to Serve Pan-Seared Salmon with Garlic Veggie Medley

Serving your Pan-Seared Salmon with Garlic Veggie Medley can elevate the experience. Here are some creative ways to enjoy this delicious dish.

With a Fresh Salad

• A light green salad with mixed greens, cucumber, and a lemon vinaigrette complements the salmon beautifully.

Over Quinoa or Rice

• Serve the salmon and veggies over fluffy quinoa or brown rice for added texture and nutrition.

Drizzled with Lemon Juice

• A squeeze of fresh lemon juice brings out the flavors of the salmon and veggies, adding brightness to your meal.

As Part of a Grain Bowl

• Combine your salmon and veggies with grains like farro or barley for a hearty bowl that’s perfect for lunch or dinner.

How to Perfect Pan-Seared Salmon with Garlic Veggie Medley

To achieve the best results with your Pan-Seared Salmon with Garlic Veggie Medley, consider these tips for perfecting each element of the dish.

• Choose Fresh Ingredients: Fresh vegetables and high-quality salmon fillets make a noticeable difference in flavor.

• Preheat Your Pan: Make sure your pan is hot before adding the salmon. This helps create that perfect sear.

• Don’t Overcrowd the Pan: If cooking multiple fillets, do so in batches. Overcrowding can lower the pan’s temperature, affecting cooking time.

• Let It Rest: Allow the seared salmon to rest for a couple of minutes before serving. This keeps it moist and flaky.

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

Pairing side dishes with your Pan-Seared Salmon enhances your meal’s overall appeal. Here are some excellent options to consider.

1. Garlic Mashed Potatoes: Creamy mashed potatoes infused with garlic make a comforting side that balances the dish’s flavors.

2. Steamed Asparagus: Lightly steamed asparagus adds a crunchy texture and freshness that pairs well with salmon.

3. Roasted Sweet Potatoes: Sweet potatoes roasted until caramelized provide a sweet contrast to the savory salmon and veggies.

4. Couscous Salad: A chilled couscous salad mixed with herbs, lemon, and diced vegetables offers a refreshing side option.

5. Grilled Corn on the Cob: Sweet corn grilled to perfection adds a delightful sweetness and summer vibe to your meal.

6. Baked Brussels Sprouts: Crispy Brussels sprouts drizzled with olive oil are both nutritious and flavorful companions to your dish.

Common Mistakes to Avoid

When preparing your Pan-Seared Salmon with Garlic Veggie Medley, it’s essential to steer clear of common pitfalls. Here are some mistakes to watch out for:

• Skipping the seasoning: Failing to season your salmon and veggies can lead to bland flavors. Always use salt, pepper, and herbs generously for a tasty dish.

• Overcooking the salmon: Cooking the salmon for too long can make it dry. Aim for 3-4 minutes per side or until just cooked through for perfect flakiness.

• Neglecting veggie prep: Not slicing vegetables uniformly can cause uneven cooking. Cut zucchini, carrots, and broccoli into similar sizes for even tenderness.

• Using high heat throughout: Cooking on too high heat may burn your ingredients. Start with medium heat when searing the salmon and adjust as needed for the sautéed veggies.

• Rushing the sautéing process: Sautéing veggies too quickly can leave them raw or tough. Give them enough time (6-8 minutes) to soften properly while stirring occasionally.

• Not letting the salmon rest: Cutting into the salmon immediately after cooking can let juices escape. Allow it to rest for a few minutes before serving to keep it moist.

Storage & Reheating Instructions

Refrigerator Storage

• Store leftover pan-seared salmon and veggie medley in an airtight container.
• It can last up to 2 days in the refrigerator.

Freezing Pan-Seared Salmon with Garlic Veggie Medley

• Freeze portions in a freezer-safe container or bag.
• The dish is best consumed within 1-2 months for optimal flavor.

Reheating Pan-Seared Salmon with Garlic Veggie Medley

• Oven: Preheat to 350°F (175°C). Place salmon and veggies in a baking dish, cover with foil, and heat for about 10-15 minutes.

• Microwave: Heat on medium power in a microwave-safe dish for 1-2 minutes, checking frequently to avoid overcooking.

• Stovetop: Reheat in a non-stick skillet on medium-low heat, adding a splash of broth if necessary, until warmed through.

Frequently Asked Questions

Here are some common questions about making this delicious dish:

How do I ensure my salmon is perfectly cooked?

To achieve perfectly cooked salmon, sear it for 3-4 minutes per side until golden brown. It should be opaque but still slightly flaky in the center.

Can I use different vegetables in my Pan-Seared Salmon with Garlic Veggie Medley?

Absolutely! Feel free to substitute or add other vegetables like bell peppers, asparagus, or snap peas based on your preference.

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

This dish pairs well with rice, quinoa, or a fresh salad. You can also enjoy it on its own as a light meal.

Is this recipe suitable for meal prep?

Yes! The pan-seared salmon and veggie medley is great for meal prep. Store portions separately and reheat as needed throughout the week.

Can I make this recipe ahead of time?

While it’s best enjoyed fresh, you can prepare the veggies ahead of time and cook them just before serving along with the salmon.

Final Thoughts

The Pan-Seared Salmon with Garlic Veggie Medley is not only quick to prepare but also offers vibrant flavors and nutrients. Its versatility allows you to customize ingredients based on what you have at home or your taste preferences. Try it today!

Did You Enjoy Making This Recipe? Please rate this recipe with ⭐⭐⭐⭐⭐ or leave a comment.

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Pan-Seared Salmon with Garlic Veggie Medley

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

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Description

Discover the vibrant and nutritious flavors of Pan-Seared Salmon with Garlic Veggie Medley. This quick and easy dish features flaky salmon perfectly seared and served atop a colorful mix of sautéed zucchini, broccoli, carrots, and cherry tomatoes. Ideal for busy weeknights or leisurely weekends, this recipe combines fresh vegetables with protein-packed salmon for a satisfying meal in just 25 minutes. Whether enjoyed warm in a bowl or plated with your favorite sides, this delightful dish is sure to impress. Get ready to savor every bite!

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Ingredients

Scale 1x2x3x

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

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Instructions

1. Season the salmon fillet with salt and black pepper. Heat half of the olive oil in a skillet over medium-high heat, then sear the salmon for 3-4 minutes on each side until golden brown. Remove from heat and set aside.
2. In the same skillet, add the remaining olive oil and minced garlic; sauté until fragrant. Add sliced carrots, zucchini, broccoli florets, and halved cherry tomatoes. Season with salt, black pepper, and dried herbs. Cook for about 6-8 minutes until vegetables are tender yet crisp.
3. To serve, place the sautéed veggies in a bowl and top with the seared salmon fillet.

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

Nutrition

• Serving Size: 1 serving
• Calories: 385
• Sugar: 6g
• Sodium: 250mg
• Fat: 19g
• Saturated Fat: 3g
• Unsaturated Fat: 14g
• Trans Fat: 0g
• Carbohydrates: 22g
• Fiber: 6g
• Protein: 35g
• Cholesterol: 70mg