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Two-Pea Salad With Simple Seared Salmon

Published April 2, 2020
2 minute read
Two-Pea Salad With Simple Seared Salmon
Published April 2, 2020
2 minute read
In This Article

Active time: 12 minutes Total time: 25 minutes

This easy searing technique might become your new favorite way to cook salmon, giving it a little bit of crust on the outside while keeping the inside incredibly moist. The accompanying salad — light and bright with citrus — is a perfect counterpoint to the fish’s richness.

RD tip: This meal is packed with nutrients, giving you 24% of your daily iron and 46% of your vitamin C.

Two-Pea Salad With Simple Seared Salmon

Ingredients

  • 2 cups (170g) fresh sugar snap peas
  • 2/3 cup (100g) frozen green peas
  • 2 tablespoons olive oil
  • 4 (6-ounce/170g) skinless salmon fillets
  • 1/2 teaspoon kosher salt, divided
  • 1/2 teaspoon black pepper, divided
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 4 cups (80g) fresh baby spinach
  • 1/3 cup (49g) radishes, thinly sliced
  • 1 tablespoon fresh mint, thinly sliced

Directions

Bring a large pot of water to a boil. Add sugar snap and green peas; boil 2 minutes. Rinse under cold water until vegetables are cool. Drain well.

Meanwhile, heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Sprinkle salmon evenly with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add salmon to pan. Cook until golden brown, about 4 minutes. Carefully turn salmon over. Reduce heat to medium, and cook to desired degree of doneness, 4–5 minutes for medium.

In a large bowl, whisk together the remaining 1 tablespoon oil, lemon juice, mustard, remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Add drained peas, spinach, radishes and mint and toss well to combine. Serve salad with salmon.

Serves: 4 | Serving Size: 1 salmon fillet and about 1 1/2 cups salad

Nutrition (per serving): Calories: 384; Total Fat: 21g; Saturated Fat: 5g; Monounsaturated Fat: 5g; Cholesterol: 85mg; Sodium: 348mg; Carbohydrate: 9g; Dietary Fiber: 3g; Sugar: 3g; Protein 39g

Nutrition Bonus: Potassium: 896mg; Iron: 26%; Vitamin A: 72%; Vitamin C: 49%; Calcium: 22%

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

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