Healthy Recipe: Pan-Seared Salmon
This low carb, high-protein combo packs layers of flavor into one whole-meal dish with just a few ingredient
Choose thick, center-cut fillets (pre-frozen is fine). This allows you to sear them quickly on all sides so they’re nicely caramelized on the outside, while keeping them moist and juicy on the inside. Be sure to have a plate nearby to give the fillets a place to rest while you cook the vegetables and sauce in the same pan. In less than 20 minutes total, dinner is ready. Add rice if you like. Thanks to Giada de Laurentiis of the Food Network for the inspiration for this keeper. Serves 2-4. – Susan Puckett
Ingredients
- 2 tablespoons olive oil
- 2 to 4 (6-ounce) center-cut salmon fillets (skin-on or skinless)
- Kosher salt and freshly ground pepper
- 2 tablespoons butter
- 3 sprigs fresh oregano, plus 1 tablespoon chopped (or 1 teaspoon dried)
- 1 (12-ounce) jar quartered artichoke hearts, drained (or a 9-ounce box of frozen artichoke hearts, thawed)
- 1 medium shallot, sliced
- ¾ cup chopped oil-packed sun-dried tomatoes
- ½ cup dry white wine or low-sodium chicken broth
- 2 or 3 cups baby spinach
- Rice for serving, if desired
Instructions
- Heat the oil in a medium skillet over medium heat until shimmering. Season the fillets lightly with salt and pepper and place each fillet flesh-side down in the hot skillet. Cook until deep golden brown, about 3 minutes.
- Sear the sides of the fillets a minute on each side. Using a fish spatula, flip the fillets so the skin side is down and cook 2 more minutes.
- Add 1 tablespoon of the butter and add the fresh oregano sprigs or dried oregano to the skillet and reduce the heat to medium. Baste the salmon with the infused butter for 1 minute. Remove the salmon and oregano sprigs (if using) to a plate to rest.
- In the same skillet over medium heat, add the artichoke hearts and shallots. Cook, stirring often with a wooden spoon, until the shallots are softened and the artichokes are begin-ning to brown, about 3 minutes. Add the sun-dried tomatoes and chopped oregano (if us-ing) and stir to combine.
- Pour the wine or broth into the skillet and allow it to cook down until reduced by half. Stir in the remaining tablespoon of butter and the spinach. Cook for a minute or so, until the spinach is barely wilted.
- Spoon the vegetables onto a platter, or divide among plates, and top with the rested salmon. Spoon any remaining sauce over the salmon and serve with rice on the side, if desired.
