Pan Seared Salmon and Asparagus (High Protein, Low Calorie)
This pan seared salmon and asparagus recipe is ready in 20 minutes with 36g of protein and no heavy sauce needed. Easy weeknight dinner.
Prep Time 10 minutes mins
Cook Time 10 minutes mins
Total Time 20 minutes mins
Course Main Course
Cuisine Mediterranean
Servings 4
Calories 340 kcal
- 2 salmon fillets 5 oz each, skin-on
- 1 bunch asparagus about 3/4 lb, woody ends trimmed
- 2 tsp olive oil divided
- 3 cloves garlic minced
- 1 lemon zested and cut into wedges
- 1/2 tsp salt divided
- 1/4 tsp black pepper divided
- 1 tbsp fresh parsley chopped (optional garnish)
Pat salmon fillets completely dry with paper towel and season both sides with 1/4 tsp salt and 1/8 tsp pepper.
Fill a pot with 1 inch of water, fit with a steamer basket, and bring to a simmer.
Heat 1 tsp olive oil in a nonstick or cast iron skillet over medium-high heat until shimmering.
Place salmon skin-side up in the pan and sear undisturbed for 4 to 5 minutes until a golden crust forms.
Flip the salmon and add garlic to the pan around the fillets, cooking 3 to 4 minutes more until salmon flakes easily and garlic is fragrant.
Add asparagus to the steamer basket and steam for 4 to 5 minutes until bright green and just tender.
Toss steamed asparagus with remaining 1 tsp olive oil, remaining salt and pepper, and lemon zest.
Plate salmon over asparagus, spoon pan garlic over top, and serve with lemon wedges and parsley.
Calories: 340kcalCarbohydrates: 6gProtein: 36gFat: 19gSodium: 480mgFiber: 3g
Keyword pan seared salmon and asparagus