September 12, 2021
Old Bay Salmon with Sautéed Vegetables
Succulent salmon sits atop bright, fresh, and tender-crisp vegetables for a delicious and filling meal. The pan-fried salmon skin provides a nice crunch for textural contrast but you can also prepare this by slow roasting the salmon and removing the skin, if you prefer.
Servings: 2
Calories: 430kcal
Ingredients
- 1 pound salmon 2 filets with skin on
- 1-2 teaspoons Old Bay seasoning divided (start with 1 teaspoon and add more if desired)
- 1/2 tablespoon butter or avocado oil for dairy-free, divided
- 1/2 red bell pepper sliced thin, use fennel for nightshade-free
- 1/4 pound asparagus cut into 1-inch pieces
- 1/4 yellow onion sliced thin
- 8 ounces mushrooms sliced thin
- 4 cups baby spinach fresh
- 2 garlic cloves minced
- 2 tablespoons gluten-free soy sauce or coconut aminos
- pinch of monk fruit to taste, omit if using coconut aminos
- 1 dash hot sauce optional, omit for nightshade-free
- 1 lemon cut into wedges, for serving, optional
Instructions
- Heat a large non-stick pan over medium-high heat. When hot, add half of the butter. Add the onions and bell peppers. Cook, stirring often until the onions are soft and translucent, about 5-10 minutes. Add the garlic and cook until fragrant, 1 minute more. Remove the sautéed vegetables and do not clean the pan.
- Add the remaining half of the butter as well as the mushrooms and asparagus. Cook until the mushrooms release their liquid and begin to brown and the asparagus is tender crisp, another 5-10 minutes. Transfer to the bowl with the other vegetables. Do not clean the pan.
- Thoroughly dry the salmon and season both sides with salt and pepper. Sprinkle with half of the Old Bay seasoning. Heat the nonstick pan over medium heat, add a tiny bit of 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. Transfer salmon to a plate, crispy skin side up (to prevent it from getting soggy) and do not clean the pan.
- Add the spinach along with a couple teaspoons of water and wilt. Add back the vegetables along with the remaining half of the Old Bay seasoning, soy sauce, monk fruit, and hot sauce. Stir to combine evenly.
- Divide the vegetables between two serving bowls and top with salmon, crispy skin side up. Serve with lemon wedges, if using.
Notes
You can also slow roast the salmon while the vegetables are cooking, if you prefer. To do so, Preheat the oven to 250ºF. Line a rimmed baking sheet with foil or parchment paper and grease with the avocado oil. Bake seasoned salmon at 250ºF for 20-35 minutes, or until the fish is just beginning to flake, or registers 120ºF inside. It will have a more raw appearance but be cooked at this point.
Protein:Energy Ratio: 2
Nutrition Facts
Old Bay Salmon with Sautéed Vegetables
Amount per Serving
Calories
430
% Daily Value*
Fat
18
g
28
%
Saturated Fat
3
g
19
%
Polyunsaturated Fat
7
g
Monounsaturated Fat
6
g
Cholesterol
125
mg
42
%
Sodium
1196
mg
52
%
Potassium
2063
mg
59
%
Carbohydrates
14
g
5
%
Fiber
5
g
21
%
Sugar
6
g
7
%
Protein
54
g
108
%
Vitamin A
7229
IU
145
%
Vitamin C
63
mg
76
%
Calcium
129
mg
13
%
Iron
6
mg
33
%
* Percent Daily Values are based on a 2000 calorie diet.
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