Pan-Seared Salmon with Spinach

Pan-Seared Salmon with Spinach is an easy and healthy Mediterranean style dinner.  Your family will love all the veggies!  Ready in 30 minutes.  This recipe is gluten-free and high in protein.

One of my favorite dinners ever is a creamy Tuscan salmon with spinach.   This recipe is very similar to Tuscan salmon, except it doesn’t have any cream.  Of course, salmon and spinach is not the only flavor combination there is.  I also recommend salmon with asparagus, as well as cilantro lime salmon.

Mediterranean dinner

This simple recipe takes only 30 minutes.  First, salmon fillets are pan-fried in olive oil in the skillet.  Then, spinach is lightly sauteed together with garlic, sun-dried tomatoes, artichokes, and capers.  Pan-seared salmon fillets are served over the bed of sauteed vegetables.  Delicious and healthy!

Salmon and spinach

• Healthy dinner.  Salmon is high in protein and omega-3 fatty acids.   Spinach is packed with nutrients and antioxidants.  It’s high in fiber and a good source of many vitamins and minerals.  Combining salmon and spinach together in one delicious dinner is a great way to add healthy foods to your diet!
• 30-minute recipe.   Quickly sear the salmon in olive oil, then lightly saute spinach with other ingredients.  That’s it!  Your family will love this dinner, and you don’t have to spend much time to make it!
• One-pan recipe.  Salmon is seared in the same skillet where you saute the vegetables.  One pan to clean!  What’s not to love?
• Low-carb meal. Salmon is a high protein food packed with omega-3 fatty acids.  Both spinach and salmon are great choices for a low-carb meal!

Salmon skin: on or off?

• Salmon skin is delicious especially when the salmon is pan-fried.  When you pan-sear the salmon with skin on in olive oil on medium heat, the skin gets crunchy and crispy.  So good!
• Salmon skin contains a good amount of nutrients.
• Salmon skin protects the fish from overcooking.  The skin will help salmon fillet retain its shape while you sear it.  It will also protect it from overcooking.  Also, it’s much easier to remove the skin once the salmon is cooked!  Slide the spatula between the salmon fillet and the skin to remove the skin.

How to make pan-seared salmon with spinach

How to pan sear salmon
1)  Heat 1 tablespoon of olive oil in a large skillet on medium-high heat.  Season salmon fillets with salt.
2) When the oil is hot, add salmon fillets flesh side down (skin side up). Sear for about 4 minutes on medium-high heat.
4) Then, flip the salmon fillets to the other side (skin side down). Sear for another 4 or 5 minutes on medium heat until salmon is flaky. Remove salmon from the skillet.

Prepare the vegetables
1) To the same, now empty, skillet, add chopped sun-dried tomatoes and minced garlic.

2) Add chopped artichokes, capers. Cook, stirring, for 1 minute.

3) Add fresh spinach.

4)  Cook, stirring until the spinach wilts, for a couple of minutes. Season with salt if needed.

Assembly
1) Add pan-seared salmon on top of the vegetable mixture.

2) Spoon some of the vegetable mixture over the salmon.

Side dishes for pan-seared salmon

• Roasted vegetables.  Green vegetables go really well with pan-seared salmon.   Try roasted asparagus, oven-roasted broccoli, garlic green beans with bacon, or cooked spinach.
• Pasta.  If you crave some carbs with your salmon dinner, serve angel hair pasta, spaghetti, penne, or ziti pasta.
• Spaghetti squash.  Roast spaghetti squash in the oven and scrape out the spaghetti squash strands with the fork.  Roasted spaghetti squash is a great gluten-free side dish for salmon.

Salmon and Trout recipes

If you enjoyed pan-fried salmon with spinach, check out these easy recipes:

• Garlic Parmesan Crusted Salmon and Asparagus
• Trout Recipe
• Rainbow Trout Recipe
• Creamy Tuscan Salmon

5 from 17 votes

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Pan-Seared Salmon with Spinach

Prep Time

15 mins

Cook Time

15 mins

Total Time

30 mins

 

Pan-Seared Salmon with Spinach is an easy and healthy Mediterranean style dinner.  Your family will love all the veggies!  Ready in 30 minutes.  This recipe is gluten-free, high in protein, and low in carbs.

Course: Main Course

Cuisine: Italian

Servings: 4 people

Calories: 278 kcal

Author: Julia

Ingredients

Salmon

• 1 tablespoon olive oil
• 1 lb salmon fillets (3 or 4 salmon fillets)
• 1/4 teaspoon salt

Vegetables and other ingredients

• 3 cloves garlic minced
• 1/4 cup sun-dried tomatoes chopped
• 1 cup artichoke hearts chopped
• 2 tablespoons capers drained
• 6 oz spinach fresh
• salt

Instructions

How to sear salmon

1. Heat 1 tablespoon of olive oil in a large skillet on medium-high heat.
2. Season salmon fillets with salt.
3. When the oil is hot, add salmon fillets flesh side down (skin side up). Sear for about 4 minutes on medium-high heat.
4. Reduce heat to medium.
5. Flip the salmon fillets to the other side (skin side down). Sear for another 4 or 5 minutes on medium heat until salmon is flaky.
6. Remove salmon from the skillet.

Prepare the vegetables

1. To the same, now empty, skillet, add chopped sun-dried tomatoes, minced garlic, chopped artichokes, capers. Cook, stirring, for 1 minute.
2. Add fresh spinach, and continue cooking and stirring until the spinach wilts, for a couple of minutes. Season with salt if needed.

Assembly

1. Add pan-seared salmon on top of the vegetable mixture.

Nutrition Facts

Pan-Seared Salmon with Spinach

Amount Per Serving

Calories 278 Calories from Fat 135

% Daily Value*

Fat 15g23%

Saturated Fat 2g13%

Cholesterol 62mg21%

Sodium 547mg24%

Potassium 1037mg30%

Carbohydrates 8g3%

Fiber 2g8%

Sugar 3g3%

Protein 25g50%

Vitamin A 4595IU92%

Vitamin C 25.8mg31%

Calcium 77mg8%

Iron 3.1mg17%

* Percent Daily Values are based on a 2000 calorie diet.