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Crispy pan-seared salmon fillet with a golden herb crust served over colorful garden vegetables, including bell peppers, carrots, green beans, peas, and fresh herbs.

Crispy Pan-Seared Salmon with Garden Vegetables

Nesting Lane
Crispy Pan-Seared Salmon with Garden Vegetables is a 27-minute high protein dinner with salmon, bell peppers, snap peas, carrots, and lemon.
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Prep Time 15 minutes
Cook Time 12 minutes
Total Time 27 minutes
Course Main Course
Cuisine American
Servings 4

Equipment

Large Skillet
Cutting Board
Sharp Knife
Mixing Bowl
Tongs
Lemon Squeezer

Ingredients
 

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

8 WW Smart Points

     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

Calories: 344kcalCarbohydrates: 14gProtein: 37gFat: 16gSaturated Fat: 2gPolyunsaturated Fat: 5gMonounsaturated Fat: 7gCholesterol: 94mgSodium: 382mgPotassium: 1202mgFiber: 4gSugar: 5gVitamin A: 4259IUVitamin C: 154mgCalcium: 60mgIron: 3mg
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