Cooking Time
35 Mins
Category
dinner
Pan-Seared Salmon with Broccoli and Roasted Potatoes
Why it helps
Salmon is a good source of omega-3 fatty acids, which research suggests may help support a balanced inflammatory response as part of an overall eating pattern. Broccoli adds fibre and vitamin C, and potatoes with the skin on provide fibre, potassium, and magnesium. This meal fits well into a balanced dinner pattern with a mix of protein, healthy fats, and complex carbohydrates.
Ingredients
2 salmon fillets (150g each)
2 tablespoons olive oil, divided
Salt, to taste
Black pepper, to taste
2 cups small potatoes, halved
2 cups broccoli florets
1 clove garlic, minced
Juice of 1/2 lemon
Fresh dill, chopped, for garnish (optional)
Methods
Preheat the oven to 200C (400F).
Toss the halved potatoes with 1 tablespoon of olive oil, salt, and pepper. Spread on a baking tray and roast for 20 minutes.
Add the broccoli florets to the tray, tossed with a little more olive oil, and roast for another 12 to 15 minutes, until the potatoes and broccoli are tender.
Meanwhile, season the salmon fillets with salt and pepper.
Heat the remaining olive oil in a pan over medium-high heat. Sear the salmon, skin side down, for 4 to 5 minutes, then flip and cook for another 3 to 4 minutes, until cooked through.
Add the minced garlic to the pan in the last minute of cooking the salmon.
Squeeze lemon juice over the salmon just before serving.
Plate the salmon alongside the roasted potatoes and broccoli, and garnish with fresh dill if using.