Pan-Seared Wild Salmon with Garlic-Steamed Broccoli

Quick Summary

A simple, high-protein meal featuring omega-3 rich wild salmon and vitamin-dense broccoli. Ready in 20 minutes with minimal cleanup.

Ingredients

Method

1. 1. Pat salmon fillets dry with a paper towel. Season generously with salt and pepper.
2. 2. Heat olive oil in a heavy-bottomed skillet over medium-high heat. Place salmon skin-side down. Cook for 4-5 minutes until the skin is crisp.
3. 3. Flip the fillets carefully. Cook for another 3 minutes or until the fish flakes easily with a fork. Remove salmon from the pan and let it rest.
4. 4. In the same pan, add the broccoli florets, sliced garlic, and a splash of water. Cover tightly with a lid to steam for 3-4 minutes until tender-bright green.
5. 5. Drizzle with fresh lemon juice and serve immediately.

Nutrition Snapshot

Nutrient	Amount
Calories	450
Protein	42g
Fat	26g
Carbohydrates	12g

Frequently Asked Questions

How do I know when the salmon is finished?

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

Can I use frozen salmon?

Yes, just ensure it is fully thawed and patted very dry before searing to get that crisp skin.

Is this meal good for meal prep?

It is best served fresh, but the salmon and broccoli will keep in an airtight container for up to 2 days.