Name: Pan-Seared Salmon with Roasted Asparagus
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: Healthy
Ingredients: 4 salmon fillets (6oz each); 1 lb fresh asparagus, ends trimmed; 2 tbsp extra-virgin olive oil; 1 tbsp fresh lemon juice; 1 tsp sea salt; 1/2 tsp cracked black pepper; 2 cloves garlic, minced; Fresh dill

2Instructions

Quick Summary

A high-protein, heart-healthy dinner that takes less than 30 minutes. You’ll achieve crispy skin on the salmon while roasting asparagus to a tender-yet-firm finish.

Ingredients

4 salmon fillets (6oz each)
1 lb fresh asparagus, woody ends trimmed
2 tbsp extra-virgin olive oil
1 tbsp fresh lemon juice

1 tsp sea salt
1/2 tsp cracked black pepper
2 cloves garlic, minced
Fresh dill for garnish

Method

1. Preheat your oven to 400°F (200°C). Arrange asparagus on a sheet pan, toss with one tablespoon of oil, salt, and pepper. Roast for 10–12 minutes.
2. Pat the salmon fillets completely dry with a paper towel. Season both sides with salt and pepper.
3. Heat the remaining oil in a stainless steel or cast-iron skillet over medium-high heat.
4. Place salmon skin-side down. Press gently with a spatula. Sear for 4–5 minutes until the skin releases easily and is crisp.
5. Flip carefully. Cook for another 3 minutes until opaque and flaky. Finish with a squeeze of fresh lemon.

Stewart's Secret: For the perfect sear, ensure the pan is hot before adding the fish. Never rush the skin side; letting it develop a crust naturally prevents sticking and ensures that satisfying crunch.

Nutrition Snapshot

Calories	450 kcal
Protein	42g
Total Fat	28g
Carbs	6g

Frequently Asked Questions

How do I know when the salmon is done?

The fish should flake easily with a fork and be opaque throughout.

Can I prepare this in advance?

The salmon is best served immediately, but the asparagus holds up well for lunch the next day.

What if I don't have a cast-iron skillet?

Any heavy-bottomed non-stick pan will work beautifully for this recipe.

Pan-Seared Salmon with Roasted Asparagus

The Story

1Ingredients

2Instructions

Quick Summary

Ingredients

Method

Nutrition Snapshot

Frequently Asked Questions

How do I know when the salmon is done?

Can I prepare this in advance?

What if I don't have a cast-iron skillet?

Nutrition Information

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Stewart Lucas

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