October 8, 2019
Pan Seared Salmon with Roasted Tomatoes, Green Beans, and Pesto Broth
This is actually an easy meal to make but it seems so fancy! The bright tart tomatoes and tender crisp green beans go well with the pesto broth and they also complement the smooth cauliflower puree, which contrasts with the crisp salmon skin.
Servings: 4
Calories: 642kcal
Ingredients
- 16 cherry tomatoes
- 2 tablespoons avocado oil
- 4 pieces salmon with skin
- Small head of cauliflower
- 1/2 cup cream
- 1 cup chicken broth
- 1/2 pound green beans
- 5 tablespoons pesto
- 2 tablespoons butter
- salt and pepper to taste
Instructions
- Heat the oven to 375℉.
- Place the tomatoes in a bowl with avocado oil, salt and pepper and toss to coat. Pour them onto a parchment lined baking sheet and bake at 375ºF for 10-15 minutes, until they soften and start releasing their juices. Remove from the oven and let cool.
- Turn the oven up to 400℉.
- Break the cauliflower into pieces and place them into a medium pot along with the cream. Season with a sprinkling of salt and pepper and bring to a boil. Cover and cook until the cauliflower is soft, then remove the lid and cook until little to no liquid remains. Puree with an immersion blender, season to taste with salt and pepper.
- Heat the chicken broth in a medium saucepan until reaches a boil. Add some salt and the green beans and blanch them for 3 minutes, or until tender crisp. Remove the beans to an ice water bath (to retain color, this step can be skipped without affecting taste) and cut them in half. Stir pesto and butter into the broth. Keep warm.
- Thoroughly dry the salmon and season both sides with salt and pepper. Heat a cast iron skillet or nonstick pan over medium heat, add two tablespoons avocado oil and heat till shimmering. Add a salmon filet, skin side down and press it firmly against the pan for 15 seconds with a spatula. Repeat with each piece of salmon, pressing each one to ensure contact with the pan. Continue cooking fish, pressing occasionally to maintain skin contact with the pan until it is cooked to your liking, roughly 5 more minutes. Then flip the fish once and briefly cook on the other side for another 15 seconds or so. For more details, see here.
- To serve, place a couple of spoonfuls of cauliflower puree in the center of a bowl, surround with beans and tomatoes and ladle some of the hot broth over the veggies. Top the cauliflower with a salmon filet.
Nutrition Facts
Pan Seared Salmon with Roasted Tomatoes, Green Beans, and Pesto Broth
Amount per Serving
Calories
642
% Daily Value*
Fat
45
g
69
%
Saturated Fat
15
g
94
%
Cholesterol
182
mg
61
%
Sodium
562
mg
24
%
Potassium
1448
mg
41
%
Carbohydrates
9
g
3
%
Fiber
2
g
8
%
Sugar
4
g
4
%
Protein
49
g
98
%
Vitamin A
1805
IU
36
%
Vitamin C
27
mg
33
%
Calcium
109
mg
11
%
Iron
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
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