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
- 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
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%