High Protein | Weight Watchers Friendly
Crispy Pan-Seared Salmon with Garden Vegetables is a fresh main dish made with salmon fillets, bell peppers, sugar snap peas, carrots, green peas, lemon, garlic powder, and thyme.
The salmon cooks in a skillet until the outside is crisp and golden, while the vegetables add color and texture to the plate. The lemon wedges add a fresh finish, and the thyme keeps the seasoning clean without overpowering the fish.
This recipe is ready in 27 minutes, making it a strong choice for a weeknight dinner, lunch, or meal prep. Serve it as written, or add rice, potatoes, couscous, or a side salad to make the plate more filling.
A large skillet works well for this recipe because it gives the salmon room to sear and the vegetables room to cook evenly.
Why You’ll Love This Crispy Pan-Seared Salmon with Garden Vegetables
It’s Ready in Under 30 Minutes
This recipe takes 27 minutes from start to finish, which makes it helpful for a weeknight dinner.
It Has 37g Protein Per Serving
Each serving has 37g of protein, so it’s a solid main dish without needing extra meat or seafood.
It Uses Fresh Vegetables
Bell peppers, snap peas, carrots, and green peas add texture, color, and balance to the salmon.
It Works as a Full Meal
You can serve this as written, or add rice, potatoes, couscous, or a side salad.
It Uses Common Seasonings
Garlic powder, thyme, salt, black pepper, olive oil, and lemon keep the flavor clear and familiar.
Ingredient Substitutions
Salmon Fillets
You can use trout, cod, halibut, or mahi mahi. Cooking time may change depending on thickness.
Olive Oil
Avocado oil can be used in place of olive oil.
Bell Peppers
Use any color bell pepper you have. You can also use zucchini, asparagus, or green beans.
Sugar Snap Peas
Snow peas or trimmed green beans can be used instead.
Carrots
Thinly sliced zucchini, yellow squash, or broccoli florets can work in place of carrots.
Green Peas
Use corn, edamame, or extra snap peas if you don’t have green peas.
Dried Thyme
Italian seasoning, dried parsley, or dried dill can be used instead.
Fresh Lemon
Bottled lemon juice can work if fresh lemon isn’t available.
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Crispy Pan-Seared Salmon with Garden Vegetables
Recipes are written with one action per step for accessibility. Short lines. Fewer rereads. A calmer kitchen on mobile or desktop.
Ingredients
- 4 (6 ounce each) salmon fillets
- 1 tablespoon olive oil
- ½ teaspoon kosher salt
- ½ teaspoon ground black pepper
- ½ teaspoon garlic powder
- ½ teaspoon dried thyme
- 1 red bell pepper cut into 1 inch pieces
- 1 green bell pepper cut into 1 inch pieces
- 1 yellow bell pepper cut into 1 inch pieces
- 1 cup sugar snap peas trimmed
- ½ cup sliced carrots
- ½ cup green peas
- 1 teaspoon olive oil
- salt to taste
- ground black pepper to taste
- 1 fresh lemon cut into wedges
- fresh thyme for garnish (optional)
Instructions
- Pat the salmon fillets dry with paper towels.
- Brush each salmon fillet with 1 tablespoon olive oil.
- Season the salmon evenly with kosher salt, black pepper, garlic powder, and dried thyme.
- Heat a large skillet over medium-high heat. Place the salmon fillets in the hot skillet.
- Cook the salmon for 4 to 5 minutes without moving it, until a golden crust forms.
- Carefully flip the salmon. Cook for another 3 to 5 minutes, or until the salmon flakes with a fork and reaches 145 degrees F.
- Remove the salmon from the skillet. Place the salmon aside.
- Add 1 teaspoon olive oil to the same skillet. Add the red bell pepper, green bell pepper, yellow bell pepper, sugar snap peas, carrots, and green peas.
- Cook over medium heat for 4 to 6 minutes, stirring occasionally, until the vegetables are tender but still crisp.
- Season the vegetables with salt and black pepper to taste.
- Spoon the vegetables onto each plate. Top each serving with one salmon fillet. Garnish with fresh thyme, if using. Serve with lemon wedges.
Notes
Tips and Tricks
Dry the salmon well – Pat the salmon dry before seasoning. This helps the outside brown better in the skillet. Don’t move the salmon too soon – Let the salmon cook on the first side without moving it. This helps form the crust. Cut the vegetables the same size – Keep the bell peppers and carrots close in size so they cook evenly. Don’t overcook the vegetables – Cook the vegetables until tender but still crisp. They should not turn soft or mushy.Storing and Reheating
Store in Refrigerator – Place leftover salmon and vegetables in an airtight container. Refrigerate for up to 3 days. Reheat in Skillet – Place the salmon and vegetables in a skillet over low heat. Warm gently until heated through. Reheat in Microwave – Place one serving on a microwave-safe plate. Cover loosely and heat in short intervals until warm. Serve Cold – Leftover salmon can also be served cold over salad greens or rice.Nutrition
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