If you don’t make salmon a regular part of your menu rotation, now is a perfect time to start! Salmon is a perfect protein for a healthy lifestyle, as it’s rich in Omega-3 fatty acids and high in vitamins and antioxidants. Our Pan Seared Salmon with Thai Vegetables is an incredibly flavorful way to enjoy this healthy fish. We’ve coated it in honey and spices, pan seared it in sesame oil, and paired it with stir-fried Thai vegetables.
This pan seared salmon is perfect for a light lunch or dinner, but you could also serve it over a bed of brown rice if you are looking for something a little heartier!
Yields: 4 servings | Serving Size: 1/2 salmon fillet and 1/2 cup veggies | Calories: 309 | Total Fat: 22g | Saturated Fat: 4g | Trans Fat: 0g | Cholesterol: 47mg | Sodium: 458mg | Carbohydrates: 9g | Fiber: 2g | Sugar: 5g | Protein: 19g | SmartPoints (Freestyle): 9
- 1/2 teaspoon chili powder
- 1/2 teaspoon curry powder
- 1/2 teaspoon ground cumin
- 1/2 teaspoon powdered ginger
- 1/2 teaspoon Kosher salt
- 2 teaspoons honey
- 2 (6 ounce) salmon fillets
- 2 tablespoons sesame oil
- 1 tablespoon sesame oil
- 2 cloves garlic, minced
- 1 tablespoon fresh ginger, minced
- 1 red bell pepper, sliced into strips
- 1/4 cup green onion, chopped
- 1/2 cup snow peas, cut in half
- 2 tablespoons rice vinegar
- 1 tablespoon low-sodium soy sauce, optional Tamari
- 2 cups bok choy, sliced into thin strips
- Combine chili powder, curry, cumin, ginger, salt, and honey to create a paste. Coat each side of the salmon and set aside.
- Heat sesame oil on medium heat. Once hot, add salmon to the pan and cook until golden brown. Flip the salmon and cook the second side until salmon is firm and second side is golden brown. Remove from pan and set aside.
- In the same pan the salmon was cooked in, heat sesame oil on medium heat and add the garlic and ginger, cook until fragrant. Increase heat to medium high and add bell pepper, green onion, and snow peas. Cook until vegetable just begin to brown and blister. Add the vinegar and soy sauce. Bring to a boil and add the bok choy. Cook just until bok choy begins to soften and remove from heat.
- Using a slotted spoon or tongs, scoop out vegetables onto serving plate leaving behind any extra sauce. Top with salmon and drizzle with remaining sauce in vegetable pan.
- If desired, serve with brown rice or quinoa.
More salmon recipes to try:
What’s your favorite way to enjoy salmon? Share your recipes with us in the comments!