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Pan-Seared Salmon with Roasted Vegetable Side

Pan-seared salmon with lemon and garlic, served with roasted sweet potatoes and broccoli, makes for a balanced and nutritious meal rich in protein and omega-3 fats. Ideal for a quick yet delicious lunch.

Prep time13 min
Cook time20 min
Total time33 min
Servings2

Recipe

For the salmon

For the side dish

Per servingTotal
Calories:738.2 kcal1476.3 kcal
Protein:39 g78 g
Carbohydrates:43.1 g86.1 g
Fiber:12.7 g25.3 g
Water:404.5 ml809 ml
Fat:46.9 g93.7 g
Micronutrients
Sugar:13 g25.9 g
Saturated fat:10.8 g21.6 g
Cholesterol:93.3 mg186.5 mg
Sodium:153.2 mg306.3 mg
Potassium:1956.5 mg3912.9 mg
Calcium:155.6 mg311.1 mg
Iron:3.2 mg6.4 mg
Magnesium:115.4 mg230.8 mg
Zinc:2 mg3.9 mg
Phosphorus:553.6 mg1107.1 mg
Vitamin C:209.4 mg418.7 mg
Vitamin A:233.3 µg466.6 µg
Vitamin D:16.5 µg33 µg
Vitamin B12:4.9 µg9.7 µg

Instructions

  1. 1Preheat the oven to 220°C (fan mode). Line a baking sheet with parchment paper. Cut the sweet potatoes into 2 cm cubes, and cut the broccoli into smaller florets.
  2. 2On the baking sheet, toss the vegetables with olive oil, garlic powder, paprika, salt, and pepper. Spread them out in a single layer. Place in the oven for 20 minutes.
  3. 3While the vegetables are roasting, pat the salmon fillets dry with paper towels. Season them with salt and pepper.
  4. 4Once the vegetables have been in the oven for 10 minutes, heat olive oil in a pan. Place the salmon in the pan skin-side down. Cook for 4–5 minutes, until the skin becomes crispy and golden.
  5. 5Flip the salmon, reduce the heat, and add butter, crushed garlic, and lemon slices. Cook for another 2–4 minutes, basting the fish with the buttery sauce.
  6. 6Remove the vegetables from the oven (they should be tender with crispy edges). Plate the salmon fillet, drizzle with the sauce from the pan, and sprinkle with parsley. Serve with the roasted vegetables on the side.

Nutritional benefits

This balanced meal combines high-quality protein for muscle recovery with fiber and antioxidants that support long-lasting fullness and stable blood sugar.

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About the author

Andrejka Poljak

Andrejka Poljak is a licensed personal trainer (AFP) with many years of hands-on experience. In addition to working with clients, she is co-founder of the AdvancedU platform, whose mission is to improve the health of the broader population by providing affordable and professionally vetted access to workouts and verified health-and-movement experts. Her work combines a systematic approach, very high professional standards, and a clear vision of how to bring quality training closer to a larger number of people.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.