Pan-Seared Salmon with Garlic Veggie Medley

A delicious and nutritious dish, Pan-Seared Salmon with Garlic Veggie Medley is perfect for any occasion. This vibrant recipe combines flaky salmon with a colorful sauté of zucchini, carrots, broccoli, and cherry tomatoes. Quick to prepare and packed with flavor, it’s an ideal choice for busy weeknights or a special weekend dinner.

Why You’ll Love This Recipe

• Quick Preparation: With just 10 minutes of prep time and 15 minutes of cooking, this recipe is ready in under 30 minutes.
• Healthy Ingredients: Packed with vegetables and lean protein, this dish is both nourishing and satisfying.
• Flavorsome Dish: The combination of garlic and fresh veggies enhances the salmon’s taste, making each bite a delight.
• Versatile Meal: Perfect for solo dining or impressive enough to serve guests, this bowl can fit any dining scenario.
• Easy Cleanup: Cooking everything in one pan makes cleanup a breeze.

Tools and Preparation

To make your cooking experience smooth and enjoyable, having the right tools on hand is essential.

Essential Tools and Equipment

• Non-stick skillet
• Cutting board
• Sharp knife
• Serving bowl

Importance of Each Tool

• Non-stick skillet: Ensures even cooking while preventing the salmon from sticking to the surface.
• Cutting board: Provides a safe surface for slicing vegetables, keeping your kitchen organized.
• Sharp knife: Makes chopping veggies quick and easy, ensuring uniform cooking.
• Serving bowl: Perfect for plating your finished dish attractively.

Ingredients

For the Salmon

• 1 salmon fillet (approx. 150g)
• Salt
• Black pepper

For the Veggie Medley

• 1 cup broccoli florets
• 1 carrot, thinly sliced
• 1 zucchini, sliced
• 1 cup cherry tomatoes, halved
• 1 clove garlic, minced
• 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

1. Season the salmon fillet with salt and black pepper on both sides.
2. Heat half the olive oil in a non-stick skillet over medium-high heat.
3. Place the salmon in the pan and sear for 3-4 minutes on each side until golden brown and just cooked through.
4. Once cooked, remove the salmon from the pan and set aside.

Step 2: Sauté the Veggies

1. In the same skillet, add the remaining olive oil over medium heat.
2. Add minced garlic to the pan and sauté until fragrant (about 30 seconds).
3. Stir in sliced carrots first; cook for about 2 minutes.
4. Next, add zucchini slices, broccoli florets, and cherry tomatoes to the skillet.
5. Season with salt, black pepper, and dried herbs. Cook everything together for about 6-8 minutes until just tender.

Step 3: Assemble the Bowl

1. Place the sautéed veggie medley into a serving bowl.
2. Top it off with the seared salmon fillet.
3. Serve warm and enjoy your delicious Pan-Seared Salmon with Garlic Veggie Medley!

How to Serve Pan-Seared Salmon with Garlic Veggie Medley

Serving your Pan-Seared Salmon with Garlic Veggie Medley can elevate the dining experience. Here are some ideas to make each meal special.

Pair with a Fresh Salad

• A simple mixed greens salad with a light vinaigrette complements the salmon’s richness perfectly.

Add Quinoa or Brown Rice

• Serve the salmon over a bed of quinoa or brown rice for added texture and nutrients, creating a wholesome bowl.

Drizzle with Lemon Juice

• A squeeze of fresh lemon juice enhances the flavors, adding a zesty brightness that pairs well with the garlic veggies.

Top with Avocado Slices

• Creamy avocado slices can add healthy fats and smoothness, balancing the dish beautifully.

Serve with Crusty Bread

• A slice of warm, crusty bread makes a great accompaniment for soaking up any juices from the salmon and veggies.

How to Perfect Pan-Seared Salmon with Garlic Veggie Medley

Achieving the perfect pan-seared salmon requires attention to detail. Here are some tips to ensure success every time.

• Choose quality salmon: Opt for fresh, wild-caught salmon when possible. It will have better flavor and texture compared to farmed varieties.

• Preheat the pan: Make sure your pan is hot before adding the olive oil. This helps create a nice sear on the salmon.

• Don’t overcrowd the pan: If cooking more than one fillet, leave space between them. This allows for even cooking and prevents steaming.

• Use a fish spatula: A fish spatula makes flipping and removing delicate salmon easier without breaking it apart.

• Monitor cooking time: Overcooking can dry out the fish. Aim for 3-4 minutes per side or until it flakes easily with a fork.

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

Pairing your dish with complementary sides can enhance its flavors and nutritional value. Here are some excellent side options.

1. Steamed Asparagus: Lightly steamed asparagus adds crunch and bright color to your plate.
2. Garlic Mashed Potatoes: Creamy mashed potatoes infused with garlic provide comfort and richness.
3. Couscous Salad: A refreshing couscous salad with herbs and lemon zest brings brightness to your meal.
4. Roasted Sweet Potatoes: The natural sweetness of roasted sweet potatoes offers a delightful contrast to savory salmon.
5. Sautéed Spinach: Quick sautéed spinach adds vibrant color and is packed with nutrients.
6. Grilled Corn on the Cob: Sweet grilled corn complements the flavors of both the salmon and vegetables beautifully.

Common Mistakes to Avoid

Avoiding common mistakes can elevate your dish and ensure a delightful experience. Here are some pitfalls to watch out for:

• Not seasoning properly: Failing to season the salmon and veggies can lead to bland flavors. Always taste as you go and adjust with salt, pepper, and herbs.

• Overcooking the salmon: Cooking the salmon for too long makes it dry. Aim for a golden crust on the outside while keeping it tender inside.

• Ignoring vegetable prep: Not slicing vegetables evenly can result in uneven cooking. Cut all veggies into similar sizes to ensure they cook uniformly.

• Skipping the resting time: Cutting into the salmon right away can cause juices to escape. Let it rest for a couple of minutes before serving for optimal flavor.

• Crowding the pan: Overloading the pan with too many veggies at once can steam them instead of sautéing. Cook in batches if necessary to achieve that nice sear.

Storage & Reheating Instructions

Refrigerator Storage

• Store leftovers in an airtight container.
• Keep in the refrigerator for up to 2 days for best quality.

Freezing Pan-Seared Salmon with Garlic Veggie Medley

• Place cooled portions in a freezer-safe container or bag.
• Can be frozen for up to 3 months; label with date.

Reheating Pan-Seared Salmon with Garlic Veggie Medley

• Oven: Preheat to 350°F (175°C) and heat covered for about 10-15 minutes.
• Microwave: Heat on medium power in 30-second intervals until warmed through, but avoid overcooking.
• Stovetop: Warm over low heat, adding a splash of broth if needed to prevent drying out.

Frequently Asked Questions

Here are some common questions about making Pan-Seared Salmon with Garlic Veggie Medley.

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

Absolutely! Feel free to substitute any seasonal or favorite veggies you have on hand, such as bell peppers or asparagus.

How do I know when the salmon is cooked?

The salmon should flake easily with a fork and have an internal temperature of around 145°F (63°C).

Can I make this dish ahead of time?

Yes, you can prepare everything ahead of time but store components separately and assemble just before serving for best results.

Is Pan-Seared Salmon healthy?

Yes! This dish is packed with nutrients from both the salmon and vegetables, making it a healthy meal option.

What can I serve alongside this recipe?

Consider pairing it with a light salad, quinoa, or whole grains like brown rice for a more filling meal.

Final Thoughts

Pan-Seared Salmon with Garlic Veggie Medley is not only easy to prepare but also offers vibrant flavors and textures that will please anyone at your table. Feel free to customize the vegetables based on your preferences or what’s in season. Give it a try today!