One of our favorite summer recipes. Seared Salmon with Sautéed Asparagus and Corn is a little buttery, a little vinegary, and a little lemony. The bright, beautiful colors and fresh flavors are a great compliment to the simply Seared Salmon filets. The best part is the entire meal comes in at under 300-calories. Everything about this recipe is healthy, quick, and easy, it’s summer on a plate in 30-minutes.
How to Sear Salmon
- First, Food Safety: Eating raw or rare salmon has its risks, many people prefer salmon cooked rare or medium-rare. Unfortunately, the quick cooking time for medium-rare isn’t sufficient to kill all of the bacteria and parasites that fish can carry. I recommend that you buy ‘previously frozen’ salmon. Two things that kill the bacteria and parasites in seafood are temperature, either extreme cold or heat. For your safety, only use fish that you have purchased from a reputable vendor. If you are lucky enough to catch your own salmon, the FDA recommends cooking the salmon to an internal temperature of 145°F using an instant-read thermometer in the thickest part of the filet.
- Medium-High Heat: When searing salmon, I prefer a large frying pan with a thick bottom, usually I use a cast-iron skillet. Medium-high heat is enough to give the salmon a little crust but not enough to toughen the filet. 4-minutes per side is a nice medium-rare if you prefer the salmon cooked a little more, try 5-6 minutes per side.
Ingredients for Sautéed Asparagus and Corn
- Asparagus: One bunch of asparagus cut into 1-inch pieces
- Fresh Corn: 2-ears of corn, it’s summer, use the freshest corn you can find. If you must, canned or frozen corn may be substituted.
- Butter: Well, you can’t have corn without butter, can you?
- Lemon Juice and White Wine Vinegar: Salmon loves a squeeze of lemon and a dash of vinegar. Add this simple vinaigrette to the veggies to give them a nice tangy kick. Additional slices of lemon may be added if you prefer.
- Purple Onion and Garlic: These aromatics give the asparagus and corn a tiny amount of heat to wake up the flavors.
- Seasonings: I have fresh thyme in my garden and salmon loves thyme, combine with a little heat from red pepper flakes and salt to bring out the most in the veggies and the salmon.
Here is my recipe for Seared Salmon with Sautéed Asparagus and Corn
Seared Salmon with Sautéed Asparagus and Corn
One of our favorite summer recipes with seafood (especially seared salmon). Seared Salmon with Sautéed Asparagus and Corn is a little buttery, a little vinegary, and a little lemony. The bright, beautiful colors and fresh flavors are a great compliment to the simply Seared Salmon filets. The best part is the entire meal comes in at under 300-calories. Everything about this recipe is healthy, quick, and easy, it’s summer on a plate in 30-minutes
Servings 2
Calories 296kcal
Ingredients
- 2 6-Ounce Salmon Filets Optional: remove skin
- 1 Tablespoon Olive Oil
- 1/2 Teaspoon Salt
Sauteed Asparagus and Corn
- 2 Ears Corn Remove kernels from the cob
- 1 Bunch Asparagus 1-inch dice
- 1/2 Cup Purple Onion Sliced
- 1 Teaspoon Garlic Crushed and chopped
- 1 Tablespoon Lemon Juice Additional slices optional
- 1 Tablespoon White Wine Vinegar
- 2 Tablespoons Unsalted Butter
- 1 Teaspoon Salt
- 1/2 Teaspoon Red Pepper Flakes
- 2 Teaspoons Fresh Thyme Additional for garnish
- 1 Tablespoon Olive Oil
Instructions
Sauteed Asparagus and Corn
- Heat 2-large skillets over medium-high heat, one for the veggies, one for the salmon
- Add the corn, butter, 1-tablespoon olive oil, and optional lemon slice to the skillet. Saute for 5 minutes until cooked through and beginning to brown slightly.
- Add remaining ingredients, stirring frequently
Seared Salmon
- Remove the skin from the salmon (optional)
- Dry the salmon with paper towels, this helps give the salmon a nice sear, salt both sides
- Add the olive oil to the preheated skillet, add the salmon skin side up. cook for 4-6 minutes per side. (4-minutes medium-rare, 6-minutes medium-well)
- Add freshly cracked black pepper to the plated salmon
Nutrition
Calories: 296kcal | Carbohydrates: 14g | Protein: 6g | Fat: 26g | Saturated Fat: 9g | Cholesterol: 31mg | Sodium: 1762mg | Potassium: 513mg | Fiber: 6g | Sugar: 6g | Vitamin A: 2294IU | Vitamin C: 22mg | Calcium: 71mg | Iron: 5mg
Health Benefits of Salmon
Many experts recommend eating two servings of fish per week. Although, I’m guessing my Pub Style Fish and Chips aren’t what they have in mind.
- Omega-3 Fatty Acids are considered an essential fat since our bodies can not create it for ourselves. Credited with lowering blood pressure, reducing inflammation, reducing the risk of cancer are among its many benefits.
- Salmon is an excellent source of quality protein and an excellent alternative to chicken and beef.
- High in B-vitamins, selenium, and potassium
