Easy Pan Seared Salmon with Asparagus

Easy Pan Seared Salmon with Asparagus is light, healthy and delicious! Topped with a yummy herb dressing it’s nutritious and tasty, and you can have this simple skillet dinner on the table in less than 20 minutes!

Yes, I know my last recipe, yummy Baked Grouper with Tomatoes and Artichokes was also a fish dish. But this Easy Pan Seared Salmon with Asparagus is so simple to prepare and so flavorful, I knew you would want it in your arsenal of quick and easy summer recipes. Oh, and did I mention it’s also low in calories! It’s the perfect meal!

Because of the amazing omega-3 benefits of salmon, it’s listed as one of the world’s most heart-healthy foods. Salmon contains almost 60% percent of the daily required intake of protein plus essential amino acids that promote growth and help maintain muscle tissue mass. And if that isn’t enough, salmon also provides essential vitamins for a healthy lifestyle. Of course, asparagus isn’t any shrinking violet in the nutrition department; this bright green vegetable is loaded with vitamins and minerals too!

If you are a fan of fresh fish like we are, I hope you will also try my recipes for Baked Grouper with Tomatoes and Artichokes, Easy Baked Parmesan Grouper Fillets, or Mediterranean Grouper. All are quick, easy, and delicious and all are equally perfect for a weeknight dinner or for when you have guests.

To make Easy Pan Seared Salmon with Asparagus you will need fresh salmon fillets, olive oil, unsalted butter, fresh asparagus spears (thicker spears work better in this recipe), fresh lemon juice, a shallot, Dijon mustard, fresh basil, kosher salt and ground black pepper.

To prepare Easy Pan Seared Salmon with Asparagus, gather your ingredients and add one tablespoon of olive oil to a large skillet over medium-high heat.

While the pan is heating, remove any skin from the salmon and dry the fillets with a paper towel. (This helps ensure they get a good sear.) Season the fillets on both sides with salt and pepper.

When the pan is hot, add the fillets and cook for approximately 4-5 minutes or until they are golden brown and crispy on the first side. Use a pancake turner and carefully flip the fillets over. Reduce the heat to medium and, depending on the thickness of the fillets, cook for an additional 3-5 minutes. Check the fillets every minute or so by piercing it with a fork until the thickest part flakes through the entire thickness.

Remove the pan from the heat and transfer the fillets to a serving platter. Cover loosely with foil or a pan lid to keep warm.

Use a paper towel and carefully wipe out the pan. Add one tablespoon butter to the pan and when it is melted, add the asparagus in a single layer. Sprinkle with a pinch of salt.

Cover and cook the asparagus on medium for about 5 minutes or until they are bright green and just starting to get tender. Uncover and increase the heat to medium-high. Cook the spears, occasionally turning, for another 2-3 minutes or until they are crisp-tender.

While the asparagus is cooking, add three tablespoons of oil, lemon juice, shallots, basil, mustard and a pinch of salt and pepper to a small mason jar and shake well.

Add the asparagus to the platter with the fish, drizzle the dressing on the fish and serve immediately.

*To trim your asparagus, simply bend it to snap off the tough woody end where it meets the tender stalk.

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5 from 1 vote

Easy Pan Seared Salmon with Asparagus Recipe

Easy Pan Seared Salmon with Asparagus and tasty herb dressing is healthy and delicious! And, you can have this simple dinner on the table in under 20 minutes!

Course Main Dish

Cuisine American

Keyword healthy seafood recipes, salmon recipes

Prep Time 5 minutes

Cook Time 20 minutes

Total Time 25 minutes

Servings 2 servings

Calories 334

Author Sharon Rigsby

Ingredients

• 2 4-6 oz fresh salmon fillets skin removed
• 1/4 cup olive oil divided
• 1 Tbsp unsalted butter
• 8 asparagus spears trimmed (thicker spears work best for this recipe)*
• 4 tsp fresh lemon juice
• 1/2 tsp Dijon mustard
• 1 shallot minced
• 2 tsp fresh basil minced
• Kosher salt and ground black pepper

Instructions

• Add one tablespoon of olive oil to a large skillet over medium-high heat.
• While the pan is heating, dry the salmon fillets with a paper towel. (This helps ensure they get a good sear.) Season the fillets on both sides with salt and pepper.
• When the pan is hot, add the fillets and cook for approximately 4-5 minutes or until they are brown and crispy on the first side. Use a pancake turner and carefully flip the fillets over. Reduce the heat to medium and, depending on the thickness of the fillets, cook for an additional 3-5 minutes. Check the fillets every minute or so by piercing it with a fork until the thickest part flakes through the entire thickness.
• Remove the pan from the heat and transfer the fillets to a serving platter. Cover loosely with foil or a pan lid to keep warm.
• Use a paper towel and carefully wipe out the pan. Add one tablespoon butter to the pan and when it is melted, add the asparagus in a single layer. Sprinkle with a pinch of salt.
• Cover and cook the asparagus on medium for about 5 minutes or until they are bright green and just starting to get tender. Uncover and increase the heat to medium-high. Cook the spears, occasionally turning, for another 2-3 minutes or until they are crisp-tender.
• While the asparagus is cooking, add three tablespoons of oil, lemon juice, shallots, basil, mustard and a pinch of salt and pepper to a small mason jar and shake well.
• Add the asparagus to the platter with the fish, drizzle the dressing on the fish and serve immediately.

Notes

*To trim your asparagus, simply bend it to snap off the tough woody end where it meets the tender stalk.

Nutrition

Calories: 334kcal | Carbohydrates: 3g | Protein: 18g | Fat: 28g | Saturated Fat: 7g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Cholesterol: 64mg | Sodium: 59mg | Potassium: 12mg | Fiber: 1g | Sugar: 1g | Vitamin A: 550IU | Vitamin C: 26.4mg | Calcium: 10mg | Iron: 0.9mg

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