Lemon Garlic Seared Salmon is cooked in a hot skillet until golden on the outside and tender in the center. Butter melts with smashed garlic, turns soft and mellow, and gets spooned straight over the fish. Serve it with roasted broccoli for a simple, high-protein dinner ready in about 20 minutes.
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Healthy lemon garlic seared salmon for two, cooked in one skillet with the sauce made right in the pan. Serve with roasted broccoli for a simple, high-protein dinner ready in about 20 minutes.
Protein and Vegetables
This is a recipe to keep in your back pocket. Tonight it was salmon and roasted broccoli. Tomorrow the leftovers will be breakfast.
If there's no broccoli, I use cauliflower or asparagus. If there's no salmon, I cook a steak the same way. Hot pan. Butter. Garlic. Simple vegetables on the side.
When I'm cooking for one, I don't need rice or potatoes. I make a solid protein and a vegetable and get two out of it.
Ingredients
Instead of broccoli, use another fresh vegetable such as Brussels Sprouts, cauliflower, or carrots.
- 2 salmon fillets (6 oz each)
- Salt and black pepper
- 3 tablespoons olive oil, divided
- 2 tablespoons butter
- 3 cloves garlic, smashed
- 1 lemon
- 1 large head broccoli, cut into florets
How To Cook Salmon and Broccoli
Preheat the oven to 400°F. Toss the broccoli with 1 or 2 tablespoons olive oil, salt, and pepper. Spread in a single layer on a sheet pan. Roast 15 to 20 minutes, until tender with browned edges. Remove from the oven and set aside.
While the broccoli cooks, pat the salmon dry with a paper towel and season both sides with salt and pepper.
Heat a cast iron or stainless skillet over medium-high heat. Add the remaining olive oil. Place the salmon in the pan. If using skin-on salmon, place it skin-side down. Cook 3 to 4 minutes, or until the fish releases easily from the pan.
Flip carefully and cook another 2 to 3 minutes, depending on thickness. Reduce heat to low.
Add the butter and smashed garlic to the pan. Let the garlic cook gently in the butter for about 1 minute, until softened but not browned. Tilt the pan and spoon the butter and garlic over the salmon for about 30 seconds.
Squeeze fresh lemon juice over the top and spoon some of the softened garlic onto each fillet when serving.
Sides
This salmon and roasted broccoli is a full meal on its own. You have protein, vegetables, and healthy fats all on one plate.
- Steamed white rice
- Roasted purple sweet potatoes
- Garlic mashed potatoes
- A simple green salad
If you'd like to dress up the broccoli, visit Roasted Broccoli with Garlic and Locatelli.
Storage and Reheating
Store salmon and broccoli in an airtight container in the refrigerator for 2 to 3 days.
Reheat gently in a skillet over low heat with a little butter to keep the salmon moist.
Nutrition Summary
This salmon and broccoli dinner is high in protein and naturally low in carbohydrates. A 6-ounce salmon fillet provides about 40 grams of protein along with healthy fats. Broccoli adds fiber, vitamin C, and potassium.
Together, they make a balanced meal with simple ingredients and solid nutrition.
More Simple Fish Recipes
If you like easy fish dinners like this one, here are a few more to try:
FAQ
Salmon and broccoli make a solid base for dinner. You can add:
Rice or cauliflower rice, roasted potatoes, or a side salad for a healthy meal.
A 6-ounce salmon fillet has about 34 to 36 grams of protein. One cup of broccoli adds about 2 to 3 grams. Together, you're getting roughly 36 to 39 grams of protein in one plate, depending on portion size. It's a high-protein, balanced meal that keeps you full.
Salmon is done when it flakes easily with a fork and is slightly translucent in the center. The internal temperature should read 125°F to 130°F for tender, moist salmon. It will continue to cook slightly after you remove it from the pan.
Yes. Thaw frozen salmon completely in the refrigerator before cooking. Pat it very dry before searing so it develops a golden crust instead of steaming in the pan.
Lemon Garlic Seared Salmon with Roasted Broccoli
Ingredients
- 2 salmon fillets, 6 oz each
- Salt and pepper
- 3 tablespoons olive oil, divided
- 2 tablespoons butter
- 2 cloves garlic, smashed
- 1 lemon
- 1 pounds broccoli, trimmed and cut into florets
Instructions
- Preheat the oven to 400°F. Toss the broccoli with 1 tablespoon olive oil, salt, and pepper. Spread in a single layer on a sheet pan. Roast 15 to 20 minutes, until tender with browned edges. Remove from the oven and set aside.
- While the broccoli cooks, pat the salmon dry with a paper towel and season both sides with salt and pepper.
- Heat a cast iron or stainless skillet over medium-high heat. Add the remaining olive oil. Place the salmon in the pan. If using skin-on salmon, place it skin-side down.
- Cook 3 to 4 minutes, or until the fish releases easily from the pan.
- Flip carefully and cook another 2 to 3 minutes, depending on thickness. Reduce heat to low.
- Add the butter and smashed garlic to the pan. Let the garlic cook gently in the butter for about 1 minute, until softened but not browned.
- Tilt the pan and spoon the butter and garlic over the salmon for about 30 seconds.
- Squeeze fresh lemon juice over the top and spoon some of the softened garlic onto each fillet when serving.
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