Pan-seared Salmon with spinach and fennel
This healthy pan-seared salmon recipe with fennel and spinach is so tasty. It's perfect for meal prep and a wholesome choice for dinner on a weekday or weekend to enjoy with your loved ones. It's easy to make in less than 25 minutes, start to finish.
Servings: 4
Calories: 280.35kcal
Ingredients
- 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
Instructions
- 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.
Notes
Simple creamy Sauce to top your salmon
To make, combine the following ingredients in a bowl:
¾ cup greek yogurt,
1 tablespoon finely chopped fresh dill (I combine mine with fennel leaves),
½ teaspoon honey,
zest of a lemon (optional),
Drizzle of extra virgin olive oil (optional)
Pinch of salt and ground black pepper
Add a generous dollop of the sauce over the salmon, enjoy!
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.
Nutrition
Serving: 1serving | Calories: 280.35kcal | Carbohydrates: 5.71g | Protein: 8.42g | Fat: 25.9g | Cholesterol: 46.67mg | Sodium: 315.12mg | Potassium: 585.12mg | Fiber: 2.71g | Sugar: 1.85g | Vitamin A: 1823.2IU | Vitamin C: 20.7mg | Calcium: 95.82mg | Iron: 2.19mg
