Looking for an easy meal to prepare that doesn’t compromise nutrition and flavor? Try this recipe for Pan-Fried Salmon and Asparagus.
I always thought cooking salmon was a delicate procedure that required lots of time and concentration. Hours spent in the kitchen preparing these pink-hued steaks followed by hours hovering over the pan to ensure you didn’t undercook, undercook, or blow up the salmon (yes, I had a vivid imagination as a fledgling cook). Well, imagine my surprise when I watched a friend prove me so wrong.
We were chatting in her kitchen one day when she asked if I wanted to stay for dinner (this was ages ago at a time in my life when I could spontaneously make decisions like this). I offered to help but she dismissed me by pouring me a glass of white wine. Before I got through half of my glass, dinner was ready. It was then that I realized that salmon does not have to be reserved for the weekend.
Fish Fridays? Nope. Try Fish Wednesdays! Any night is a good night for this healthy dish that boasts omega-3 fatty acids, protein, and, along with the asparagus, so much flavor despite only a few ingredients, you’ll want to make it every night of the week.
What To Look For When Shopping For Salmon
The quality of your meal can come down to the quality of the fish steak you choose at the grocery store. You don’t want your meal to be a failure before you’ve even started cooking it! Here are some tips I’ve learned on what to look for in choosing your salmon.
Choose the best salmon for your meal from the grocery store using these tips: look for firm, moist flesh without brown spots, discoloration, or strong smell for freshness. Good salmon has a pinkish-orange color, shiny skin, and isn’t slimy. If possible, choose sustainably sourced salmon certified by MSC or ASC. Although fresh is best, individually wrapped frozen salmon, free of freezer burn, is also acceptable.
How I Store Pan Fried Salmon
Let the salmon cool completely and store the fish in an airtight container. This keeps in the fridge for 2 days or freezer for up to a month.
Do I have to leave the skin on?
No, though most do, the skin adds flavor and helps hold the fish together, which comes in handy when flipping it.
How do you know when the salmon is done?
The salmon is done when the inside core reaches a temperature of 275°F. Gently press on the filet. When the flesh flakes, the salmon is done baking.
What To Serve With Salmon and Asparagus
- Mashed Potatoes: Learn how to make homemade mashed potatoes in advance that are then baked casserole-style right before you start the salmon.
- Pasta: This pasta salad — tortellini, artichokes, tomatoes, olives, parsley, tossed in a vinaigrette — gets better and better as it sits. I would perhaps replace heavier tortellini with bowtie or farfalle.
- Salad: Add this arugula Caprese salad with lemon basil dressing – a fresh spin on the classic Caprese salad.
- Rice: Cool basmati rice, citrus juices, herbs, spices, currants, and pistachios come together to make this fresh, flavorful, and nutritious rice salad.
Pan-Fried Salmon And Asparagus
Ingredients
The Salmon
- 2 5 oz each Salmon Filets
- pinch of salt pepper
The Asparagus
- 1/2 lb green asparagus wood ends removed
- 2 tbsp butter melted
- pinch of salt pepper
- 1 lemon sliced
- fresh dill leaves
Instructions
- Season the salmon steaks on both sides with salt and pepper.
- Place the steaks skin-side down in a hot pan with the butter. Sear salmon for 5 minutes on each side until cooked.
- Preheat the grill on HIGH. Toss the trimmed green asparagus with the melted butter, salt and pepper. Grill the asparagus for 2 minutes on each side until browned.
- Divide up the salmon and asparagus. Garnish with lemon slices and fresh dill leaves. Serve!
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