Pan-Seared Salmon with Cucumber-Tomato Salad

Is it possible to create a restaurant-quality salmon dinner in under 20 minutes?
Absolutely. And it starts with one golden, crispy-skinned salmon fillet and a refreshing cucumber-tomato salad that bursts with flavor. This Pan-Seared Salmon with Cucumber-Tomato Salad proves that healthy eating doesn’t have to mean complicated cooking.

With omega-3-rich salmon, hydrating cucumbers, and antioxidant-packed cherry tomatoes, this meal is not just light—it’s energizing. According to the American Journal of Clinical Nutrition, combining healthy fats with fresh produce can boost nutrient absorption and heart health.

Let’s elevate your weeknight dinner with this clean and colorful plate.

Ingredients

For the Salmon:

• 2 salmon fillets (5–6 oz each), skin on

• 1 tbsp olive oil or avocado oil

• Salt & freshly ground pepper

• 1 tsp garlic powder or granulated garlic

• Juice of ½ lemon

For the Salad:

• 1 cup cherry tomatoes, halved

• ½ cucumber, sliced

• 2 tbsp red onion, finely sliced (optional)

• 1 tbsp fresh parsley or dill, chopped

• 1 tbsp olive oil

• 1 tsp red wine vinegar or lemon juice

• Salt & pepper, to taste

Step-by-Step

Step 1: Prep the Salad

In a mixing bowl, combine halved cherry tomatoes, sliced cucumber, red onion, and fresh herbs. Drizzle with olive oil and red wine vinegar or lemon juice. Toss gently, season with salt and pepper, and let sit while you cook the salmon.

Step 2: Season the Salmon

Pat salmon fillets dry with a paper towel. Season both sides with salt, pepper, and garlic powder.

Step 3: Sear the Salmon

Heat 1 tbsp oil in a non-stick skillet over medium-high heat. Place salmon fillets skin-side down. Press gently to ensure even sear. Cook for 5–6 minutes until skin is crisp and fish is mostly cooked. Flip and cook another 2 minutes.

Step 4: Finish with Lemon

Squeeze lemon juice over the salmon just before removing from the pan. Let rest for 1–2 minutes.

Step 5: Plate & Serve

Serve salmon with a generous side of the cucumber-tomato salad. Add a sprig of herbs or an extra lemon wedge if desired.

Variations

• Mediterranean Style: Add kalamata olives, feta crumbles, and oregano to the salad.
• Spicy Kick: Add chili flakes or cayenne to the salmon seasoning.
• Asian-Inspired: Swap lemon for rice vinegar and drizzle with sesame oil and green onions.
• Low-Carb Version: Serve over arugula or mixed greens instead of starchy sides.

COOKING Note

• Dry the salmon well before searing for maximum crispness.
• Medium-high heat is ideal—don’t overcrowd the pan.
• Skin-on fillets hold their shape better and crisp beautifully.
• Let the salad marinate for at least 10 minutes for best flavor.

Serving Suggestions

• Serve with a side of steamed asparagus or sautéed spinach.

• Pair with a small portion of quinoa, couscous, or brown rice for added fiber.

• Add a dollop of Greek yogurt sauce or tzatziki.

• This dish also pairs beautifully with a glass of dry white wine or sparkling water with lemon.

Simple, sophisticated, and satisfying.

Storing Tips for the Recipe

• Cooked salmon can be stored in the fridge for up to 3 days. Reheat gently in a pan or enjoy cold on salads.

• Cucumber-tomato salad is best fresh but can be kept in the fridge for 1 day. Drain excess liquid before serving.

• If meal-prepping, store components separately to maintain texture.

Timing

Prep Time: 10 minutes

Cooking Time: 8 minutes

Total Time: 18 minutes

Yield: 2 servings

Nutritional Information (Per Serving)

Calories: 420 kcal

Protein: 32 g

Sodium: 310 mg

Healthier Alternatives for the Recipe

• Use wild-caught salmon for better omega-3 profile and leaner protein.

• Skip added salt and use citrus or herbs to brighten the dish.

• Swap olive oil with avocado oil for higher smoke point when searing.

• Add more raw veggies like arugula, radish, or bell pepper to bulk up the salad.

This dish is naturally gluten-free, low-carb, and high in heart-healthy fats.

Common Mistakes to Avoid

• Starting with wet salmon – Pat it dry thoroughly before searing.

• Cooking too hot or too fast – You want crispy skin, not burnt edges.

• Over-marinating the salad – Tomatoes can get soggy if dressed too early.

• Not letting the salmon rest – A short rest allows juices to redistribute.

• Skipping seasoning – Salt brings out the natural richness of the salmon.

Conclusion

This Pan-Seared Salmon with Cucumber-Tomato Salad delivers everything a balanced meal should: crisp texture, juicy freshness, and crave-worthy flavor—all in under 20 minutes. It’s simple enough for a weeknight, but elegant enough for entertaining.

So the next time you’re short on time but craving something special, reach for this fast, flavorful classic.

Frequently Asked Questions (FAQs)

Can I use frozen salmon?

Yes—thaw fully in the fridge overnight or under cold running water. Pat dry thoroughly before searing.

Can I make this meal ahead of time?

You can prep the salad and cook the salmon in advance. Reheat salmon gently or enjoy chilled over greens.

What’s the best pan for searing salmon?

A non-stick or well-seasoned cast iron skillet works best. Stainless steel can be used but may stick if not preheated properly.

Is this dish keto-friendly?

Yes—it’s low in carbs, high in fat and protein. Just skip any grain sides.

Can I make this dairy-free?

Absolutely—this recipe contains no dairy. Just avoid optional yogurt-based sauces.

Pan-Seared Salmon with Cucumber-Tomato Salad

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• Author: Caroline Jones
• Total Time: 18 minutes
• Yield: 2 servings 1x

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Description

A quick and elegant pan-seared salmon fillet served with a fresh cucumber-tomato salad. This protein-rich, heart-healthy dinner is ready in under 20 minutes—perfect for clean, flavorful eating.

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Ingredients

Scale 1x2x3x

2 salmon fillets (5–6 oz each), skin on

1 tbsp olive oil or avocado oil

Salt & freshly ground pepper

1 tsp garlic powder or granulated garlic

Juice of ½ lemon

1 cup cherry tomatoes, halved

½ cucumber, sliced

2 tbsp red onion, finely sliced (optional)

1 tbsp fresh parsley or dill, chopped

1 tbsp olive oil

1 tsp red wine vinegar or lemon juice

Salt & pepper, to taste

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Instructions

1. Combine cherry tomatoes, cucumber, onion, and herbs in a bowl. Add olive oil, vinegar, salt, and pepper. Toss and set aside.

2. Pat salmon fillets dry. Season both sides with salt, pepper, and garlic powder.

3. Heat oil in a skillet over medium-high. Place salmon skin-side down and sear for 5–6 minutes.

4. Flip salmon and cook another 2 minutes or until it flakes easily.

5. Squeeze lemon over salmon and let rest for 1–2 minutes.

6. Plate salmon with cucumber-tomato salad. Serve warm with extra herbs or lemon if desired.

Notes

Dry salmon well before searing for the best crispy skin.

Use a non-stick or cast-iron pan to avoid sticking.

The salad can be prepped ahead—drain before serving if too watery.

Use wild-caught salmon for a richer flavor and better omega-3 profile.

• Prep Time: 10 minutes
• Cook Time: 8 minutes
• Category: Dinner
• Method: Pan-Seared
• Cuisine: Modern Healthy

Nutrition

• Serving Size: 1 salmon fillet + salad
• Calories: 420
• Sugar: 4g
• Sodium: 310mg
• Fat: 26g
• Saturated Fat: 5g
• Unsaturated Fat: 17g
• Trans Fat: 0g
• Carbohydrates: 8g
• Fiber: 2g
• Protein: 32g
• Cholesterol: 85mg

Keywords: Pan-Seared Salmon, cucumber tomato salad, healthy salmon dinner, quick salmon recipe, low-carb salmon plate