Pan-Seared Salmon with spinach and fennel is a simple, quick, and tasteful dish you can enjoy for a spring dinner party or year-round. Loaded with simple flavors, it is the perfect way to satisfy your fish cravings.
Why should you make this recipe?
This seared salmon recipe is good on so many levels.
- It is tasteful and rich
- Easy to make in less than 25 minutes start to finish
- It’s a healthy addition to meal prep.
- Wholesome and elegant dinner for a weekday or a weekend to enjoy with your loved ones.
Some of the ingredients needed for this easy salmon dinner recipe are;
Salmon fillet: Fresh salmon fillets are delicious and nutritional-rich fish. You can easily get it from any grocery store. Don’t forget to thaw it completely in the refrigerator if you get a frozen batch.
Olive oil: Olive oil is loaded with healthy fats and is my favorite choice for cooking. You can also choose avocado oil or good ole butter.
Fennel bulbs: They might be underrated, but they offer a bounty of flavor and nutrients. They are a rich source of vitamin C and provide benefits to the body. Fennel bulbs are slightly sweet, and the taste resembles star anise. I used both bulb stalk and fronds for this recipe. Use them for the creamy yogurt sauce below.
Spinach: Spinach is a leafy green that is super easy to cook and healthy. It has a mild and refreshing flavor. I used fresh baby spinach. Feel free to use frozen if that’s all you have. Make sure to extract water before cooking.
Garlic: Garlic alone adds so much flavor to your dish. It brings in a depth of savory flavor. You can use garlic powder instead of fresh garlic for a similar taste.
Whole grain mustard: It has a rich, slightly bitter, slightly spicy flavor with a hint of sweetness. It adds a punch to the wilted greens.
See the recipe card for quantities.
How to pan sear salmon
I pan-seared my salmon with skin on; It’s up to you if you want it skinless.
- First, start by bringing the salmon to room temperature. You want it to cook evenly all around. Pat dry the salmon with a paper towel to remove any moisture. Season with salt and ground black pepper.
- Next, heat the oil in a cast iron over medium-high heat. Sear the salmon top side down for the first 4 minutes, untouched. Then flip and cook with skin side down.
- While the salmon is cooking, let’s make the mustard spinach and fennel saute.
- Melt the butter in the same pan. Cook the garlic and fennel bulbs. Add the mustard grain, and cook for a little bit.
- Lastly, add the spinach, and cook until it’s wilted. Season with salt and pepper. Remove from heat and serve alongside the salmon.
Simple Sauce for Salmon
I enjoy using a quick and straightforward creamy sauce for my salmon. My go-to is always garlic and lemon butter sauce. I use this creamy yogurt and dill sauce combo when I don’t feel like putting in work. This dill sauce served with halibut steak is another excellent option.
To make, combine greek yogurt, a handful of fresh dill (I mix mine with fennel leaves), a drizzle of honey, lemon zest (optional), extra virgin olive oil (optional)
*see recipe notes to make yours*
Side dishes to pair with salmon
here are some scrumptious side dishes that would pair perfectly with salmon fish:
- quinoa salad bowl
- vegetable salads
- pasta dishes
- corn casserole
- vegetable quiche
- butternut squash soup
- mashed potatoes
- roasted potatoes
- grilled vegetables
I used a cast-iron skillet for this pan-seared Salmon with fennel recipe. Feel free to use a stainless steel pan or a heavy bottom non-stick skillet. You need a pan that can handle high heat and distribute heat evenly. (affiliate link)
How to store salmon with fennel?
To store this healthy salmon recipe, place the leftover salmon in an airtight container and refrigerate for three days.
To reheat, place on a cast iron pan or skillet and reheat over medium heat before serving.
Moreover, I’d advise storing the two ingredients separately as the greens might release moisture making the fish soggy.
Also, freeze cooked salmon for up to 2 months, and it will be good to go. Thaw in the refrigerator or countertop before reheating.
What can be Paired with salmon and fennel?
You can find several pan-seared salmon recipes that taste delicious with vegetables like spinach, green beans, asparagus, or fresh salad.
Seared Salmon FAQ (Frequently asked questions)
Place the salmon skin-side up on a pan and sear for about 3 to 4 minutes. Now flip and cook the other side for 3 more minutes.
Absolutely! this salmon with spinach recipe is not only healthy but tasty. You can add more ingredients like fennels, green beans, or asparagus to this dish to make it even more wholesome.
To ensure the salmon cooks to perfection, season it before placing it in the pan to sear. If you season it more than 15 minutes before cooking, the fish will become dry.
Salmon is a versatile fish that goes well with almost every flavor. You can serve it with vegetables like fennel and spinach or in a rice bowl. Elevate the fish by adding it to a creamy sauce with citrus or an added sweetness with honey.
I hope you give this pan-seared salmon with spinach and fennel recipe a try. Share a spoon with us on social media using the hashtag (#worldlytreat). We’d love to join the soirée. Don’t forget to pin it for later. Chat soon?
PEACE & LOVE
TOOLS USED IN THIS RECIPE
Pan-seared Salmon with spinach and fennel
- 4 salmon filets (about 4. Oz each)
- Kosher salt and freshly ground pepper to taste
- 3 tablespoons olive oil
- 4 tablespoons unsalted butter
- 8 . Oz fresh spinach
- 3 garlic cloves, minced
- 3 teaspoons wholegrain mustard
- 1 fennel bulb with fronds, chopped save leaves for later
- Pat the salmon fillets with a paper towel to remove excess water. Season both sides of the fish with salt and ground black pepper.
- Place a non-stick skillet or cast iron pan on the stovetop, and heat the olive oil over medium-high heat. Add the salmon (top side down- skin side up) into the pan and cook for 4 minutes. Carefully flip the salmon using a kitchen tong. Cook for another 3 minutes or until the internal temperature registers 125 °F. Transfer the salmon fillet onto a serving dish, loosely covered with foil, while you saute the greens.
- Next, reduce heat to medium. In the same pan, melt the butter, add garlic, and cook for 30 seconds. Add the chopped fennel bulb, fennel frond, and mustard grains. Stir to combine. Cook for 3 minutes.
- Lastly, add the spinach and cook for 2 minutes or until it’s wilted. Season with salt and pepper to taste.
- To serve, spoon the sauteed fennel and spinach over white rice and top with cooked salmon. Add a dollop of creamy yogurt sauce or a squeeze of fresh lemon. Enjoy. See the recipe for the yogurt sauce in the notes below.