15-Minute Pan-Seared Salmon – The Ultimate Crispy Delight
A simple, high-protein dish featuring pan-seared salmon with fresh avocado and greens. Perfect for a quick and healthy meal.
- Prep Time: 5 minutes
- Cook Time: 8 minutes
- Total Time: 13 minutes
- Yield: 1 serving 1x
- Category: Main Course
- Method: Pan-searing
- Cuisine: American
- Diet: Low Calorie
Ingredients
Scale
- 1 salmon fillet (5–6 oz)
- Salt and black pepper, to taste
- 1 tsp olive oil
- 1 cup arugula or mixed greens
- ½ avocado, sliced
- ½ cup cherry tomatoes
- ½ cup fresh blueberries
- Optional: lemon wedges or balsamic drizzle
Instructions
- Season salmon with salt and pepper.
- Heat olive oil in a skillet over medium heat.
- Cook salmon skin-side down 4–5 minutes, flip, and cook another 2–3 minutes until flaky.
- Arrange greens on a plate.
- Add avocado, tomatoes, and blueberries.
- Top with warm salmon.
- Finish with a squeeze of lemon or light drizzle of balsamic if desired.
Notes
- Use fresh salmon for best results.
- Adjust cooking time based on thickness of the fillet.
- Swap arugula for spinach or kale if preferred.
Nutrition
- Serving Size: 1 plate
- Calories: 420
- Sugar: 8g
- Sodium: 200mg
- Fat: 28g
- Saturated Fat: 4g
- Unsaturated Fat: 18g
- Trans Fat: 0g
- Carbohydrates: 18g
- Fiber: 7g
- Protein: 30g
- Cholesterol: 70mg
Keywords: pan-seared salmon, salmon and avocado, high-protein dinner, clean eating meal, easy salmon recipe
Find it online: https://jessicarecipe.com/pan-seared-salmon-recipe/