Pan Seared Salmon with Thai Vegetables

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If you don't make salmon a regular part of your menu rotation, now is a perfect time to start!

skinny dinner recipes under 400 calories

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!

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Pan Seared Salmon with Thai Vegetables

This salmon dish is bursting with essential vitamins and minerals, making this an excellent choice for lunch or dinner.
Yield 4 people
Serving Size 0.5 salmon fillet and 1/2 cup veggies
Course Dinner, Lunch
Cuisine Thailand, Universal
Author SkinnyMs.


For the Salmon

  • 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
  • 12 ounces salmon fillets 2 pieces
  • 2 tablespoons sesame oil

For the Vegetables

  • 1 tablespoon sesame oil
  • 2 garlic cloves minced
  • 1 tablespoon ginger fresh, 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 soy sauce low-sodium, optional tamari
  • 2 cups bok choy sliced into thin strips


For the Salmon

  • 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.

For the Vegetables

  • 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 vegetables 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.

Nutrition Information

Serving: 0.5salmon fillet and 1/2 cup veggies | Calories: 309kcal | Carbohydrates: 9g | Protein: 19g | Fat: 22g | Saturated Fat: 4g | Cholesterol: 47mg | Sodium: 458mg | Fiber: 2g | Sugar: 5g |
SmartPoints (Freestyle): 9
Keywords dairy-free, Keto, Low-Carb

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More salmon recipes to try:

Salmon Teriyaki with Snow Peas

Salmon & Avocado Salad with Lemon Dressing

Grilled Salmon Sliders

What’s your favorite way to enjoy salmon? Share your recipes with us in the comments!

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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