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    Pan-Seared Salmon with Spinach

    Published: Mar 15, 2019 / 48 Comments

    9.7K shares
    • Facebook914
    Recipe Print

    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.

    Pan-Seared Salmon with Spinach

    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!

    Pan-Seared Salmon with Spinach, Garlic, Sun-Dried Tomatoes, Artichokes, Capers

    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!

    Pan-Seared Salmon with Spinach

    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.

    pan-seared salmon in the skillet

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

    minced garlic and chopped sun-dried tomatoes

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

    minced garlic, sun-dried tomatoes, artichokes, capers

    3) Add fresh spinach.

    garlic, sun-dried tomatoes, artichokes, capers, spinach

    4)  Cook, stirring until the spinach wilts, for a couple of minutes. Season with salt if needed.
    sauteed spinach with sun-dried tomatoes, garlic, artichokes, capers

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

    salmon on top of sauteed spinach with sun-dried tomatoes, garlic, artichokes, capers

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

    Pan-Seared Salmon with Spinach, Garlic, Sun-Dried Tomatoes, Artichokes, Capers

    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
    pan-seared salmon with spinach
    4.87 from 80 votes

    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, high in protein, and low in carbs.
    Print Recipe Pin Recipe
    Prep Time 15 minutes mins
    Cook Time 15 minutes mins
    Total Time 30 minutes mins
    Course Main Course
    Cuisine Italian
    Servings 4 people
    Calories per serving 278 kcal
    Author: Julia

    Ingredients

    Salmon

    • 1 tablespoon olive oil
    • 1 lb salmon fillets (3 or 4 salmon fillets)
    • ¼ teaspoon salt

    Vegetables and other ingredients

    • 3 cloves garlic minced
    • ¼ cup sun-dried tomatoes chopped
    • 1 cup artichoke hearts chopped
    • 2 tablespoons capers drained
    • 6 oz spinach fresh
    • salt

    Instructions 

    How to sear salmon

    • Heat 1 tablespoon of olive oil in a large skillet on medium-high heat.
    • Season salmon fillets with salt.
    • When the oil is hot, add salmon fillets flesh side down (skin side up). Sear for about 4 minutes on medium-high heat.
    • Reduce heat to medium.
    • 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

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

    Assembly

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

    Nutrition

    Nutrition Information
    Pan-Seared Salmon with Spinach
    Amount per Serving
    Calories
    278
    % Daily Value*
    Fat
     
    15
    g
    23
    %
    Saturated Fat
     
    2
    g
    13
    %
    Cholesterol
     
    62
    mg
    21
    %
    Sodium
     
    547
    mg
    24
    %
    Potassium
     
    1037
    mg
    30
    %
    Carbohydrates
     
    8
    g
    3
    %
    Fiber
     
    2
    g
    8
    %
    Sugar
     
    3
    g
    3
    %
    Protein
     
    25
    g
    50
    %
    Vitamin A
     
    4595
    IU
    92
    %
    Vitamin C
     
    25.8
    mg
    31
    %
    Calcium
     
    77
    mg
    8
    %
    Iron
     
    3.1
    mg
    17
    %
    * Percent Daily Values are based on a 2000 calorie diet.

    Nutrition Disclaimer:

    The nutritional information on this website is only an estimate and is provided for convenience and as a courtesy only. The accuracy of the nutritional information for any recipe on this site is not guaranteed. It should not be used as a substitute for a professional nutritionist’s advice.

    Keyword pan-seared salmon, salmon and spinach
    Tried this recipe?Be sure to leave a comment and provide a Star Rating below - I love your feedback and try to respond to every comment!
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    Reader Interactions

    Comments

    1. Heather

      January 20, 2023 at 8:56 am

      My entire family loved this - including the kiddos! They finished before I was even able to sit down. Great recipe!

      Reply
      • Julia

        January 22, 2023 at 2:59 pm

        Heather, I am so happy everybody enjoyed this recipe! 🙂 Thank you for the wonderful feedback!

        Reply
      • Dianne

        February 01, 2023 at 6:38 pm

        Can I freeze this, I like to cook in batches and freeze

        Reply
        • Julia

          February 13, 2023 at 7:37 pm

          Dianne, yes, you can freeze this!

          Reply
    2. Judi Nicholas

      December 06, 2022 at 7:41 pm

      Love that this is a healthy lower fat recipe. Very easy to make and lots of flavor. I think I’ll try the wine addition to punch it up a tad.

      Reply
      • Julia

        December 07, 2022 at 9:44 pm

        Judi, glad you tried this recipe and so glad you loved it! 🙂 Thank you for taking the time to share such a positive comment! 🙂

        Reply
      • Alexzandra Inkley

        August 14, 2023 at 2:28 am

        Delicious!!! Looking for fertility boosting recipes and this was right up my alley. Thank you.

        Reply
    3. Brooke

      October 29, 2022 at 10:54 am

      I can't have tomatoes, so I substituted red pepper. Delicious!

      Reply
      • Julia

        October 30, 2022 at 4:15 pm

        Red bell peppers would be so good here!

        Reply
    4. Jerry

      June 28, 2022 at 7:31 pm

      Awesome recipe. My wife and I loved it. Added 1/2 cup of Pinot Grigio after adding Sun Dried Tomatoes. Gave it a little extra flavor.

      Reply
      • Julia

        August 22, 2022 at 7:38 pm

        Jerry, I am glad the recipe was enjoyed! Love the addition of wine!

        Reply
    5. Adriene

      April 30, 2022 at 8:00 pm

      I made this for dinner and it was absolutely delicious. I cooked it with cauliflower rice and raw carrots. My husband and I loved it. Thank You!

      Reply
      • Julia

        May 06, 2022 at 4:59 pm

        Adriene, you are very welcome! Adding cauliflower rice and raw carrots sounds delicious!

        Reply
    6. Lynda

      March 16, 2022 at 7:02 pm

      Great tasting dish. Quick easy healthy

      Reply
      • Julia

        March 21, 2022 at 10:30 pm

        Lynda, I am very happy this recipe was enjoyed! 🙂 Thank you for the feedback!

        Reply
    7. Mary D

      February 01, 2022 at 8:50 pm

      So delicious and very easy!!
      I will be keeping this as a regular dish!

      Reply
      • Julia

        February 11, 2022 at 7:41 pm

        Mary, I am glad you gave this recipe a try and enjoyed it! 🙂

        Reply
    8. Pat

      January 12, 2022 at 7:31 am

      Sorry... This recipe is definitely a 5 star recipe.

      Reply
      • Julia

        February 11, 2022 at 10:29 pm

        Thank you! 🙂

        Reply
    9. Amy

      October 06, 2021 at 8:07 am

      This was an awesome recipe. I just happen to have all of the ingredients in my pantry, and I'm so glad I did. This will become one of my go to salmon recipes.

      Reply
      • Julia

        October 07, 2021 at 2:52 pm

        Amy, I am so happy to hear you enjoyed this recipe! Thank you for the comment!

        Reply
    10. Emily

      July 19, 2021 at 1:41 pm

      I substituted giant shrimp for the salmon (cooked it in the pain after the spinach) and it was delicious! I also added shallots at the very beginning

      Reply
      • Julia

        August 13, 2021 at 9:52 pm

        Shrimp works well in this recipe - I bet it was so delicious! Thank you for 5-star review! 🙂

        Reply
    11. Allison

      May 08, 2021 at 1:03 am

      This looks so good! Which kind of sun-dried tomatoes? Which kind of artichokes? From jars with oil?

      Reply
      • Pat

        January 12, 2022 at 7:26 am

        Simply amazing!!! Thank you Julia.
        Made this last evening and my husband loved it.

        Reply
        • Julia

          February 11, 2022 at 10:30 pm

          Your comment really made my day!

          Reply
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