Sauteed Skillet Salmon with Vegetables

One of the great things about wild salmon is the abundance of Omega 3 fatty acids it provides.  Omega 3’s help reduce inflammation in the body, promote healthy joints and skin and can benefit in heart health (source).  A few meals each week of wild salmon should suffice.  Lately, I have been buying wild salmon, frozen, but when I see it on sale, I get it fresh (although I do know in many cases, it was previously frozen).

This recipe is very typical of the easy skillet type recipes I like to make because they are simple and quick.  I usually have the veggies prepped and stored in the fridge, so it is just a matter of sauteeing everything.  It does help that at this time of year, fresh veggies abound at the local farms. I relish summer tomatoes and zucchini!  I have discovered a new, local farm that carries organic produce.  It is a little bit of a drive, but they have amazing veggies.  It is the type of farm where produce is dependent on many factors such as weather, etc…  At my last visit, there was a sign that said “No corn due to coyotes”.  It makes you appreciate that farms have many obstacles and challenges in order to bring us these delicious, nutritious foods.

What sets this recipe apart from others is the dressing.  Just drizzle a tablespoon or two over the top of your salmon and veggies.  Oh, my, yum!

Other favorite salmon recipes are Salmon Cakes  and Simple Smoked Salmon Scramble.

5 from 1 vote

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Sauteed Skillet Salmon with Vegetables

Prep Time

15 mins

Cook Time

10 mins

Total Time

25 mins

 

A delicious salmon entree can be made in less than 30 minutes.

Course: Entree, Main Course, Seafood

Cuisine: American

Servings: 4

Calories: 118 kcal

Author: Christine Galvani

Ingredients

• 1 cup chopped zucchini
• 1 cup chopped red bell pepper
• 1 cup halved cherry tomatoes
• 4 leaves basil
• 3 tablespoons extra virgin olive oil
• 1 tablespoon sherry wine vinegar
• 1 teaspoon oregano
• pound One salmon filet cut into four pieces
• salt and pepper

Instructions

1. Place salmon pieces in a medium sized bowl with a sprinkling (1-2 tablespoons extra virgin olive oil). Gently move the salmon around the dish to coat with the oil and add a pinch of salt and pepper to the salmon. Set aside.
2. In a jar, add the basil leaves, chopped, 3 tablespoons EVOO, 1 tablespoon sherry wine vinegar, oregano, and a pinch of salt and pepper. Shake the jar until all ingredients are combined. Set aside.
3. Place skillet on stove on medium low heat. Add a tablespoon of extra virgin olive oil and add your veggies, zucchini, pepper and tomatoes. Add a pinch of salt and pepper.
4. Cook in skillet for several minutes until they become tender and start to brown.
5. Take the veggies out of pan and place in a bowl, cover to keep warm.
6. Turn the skillet temperature to medium and add the salmon filets, skin side up. Cook for 3-4 minutes on each side or until bottom is browned. Discard skin.
7. If the veggies are cold, add back to the skillet to heat up. Otherwise, to serve, add a scoop of veggies to a plate, add a salmon fillet, and drizzle some dressing over the top.
8. Sprinkle extra chopped herbs over top to garnish.

Nutrition Facts

Sauteed Skillet Salmon with Vegetables

Amount Per Serving

Calories 118 Calories from Fat 90

% Daily Value*

Fat 10g15%

Saturated Fat 1g5%

Sodium 8mg0%

Potassium 240mg7%

Carbohydrates 5g2%

Fiber 1g4%

Sugar 3g3%

Protein 1g2%

Vitamin A 1435IU29%

Vitamin C 61.6mg75%

Calcium 20mg2%

Iron 0.8mg4%

* Percent Daily Values are based on a 2000 calorie diet.

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