Pan-Seared Salmon with Cucumber-Tomato Salad
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.
- Prep Time: 10 minutes
- Cook Time: 8 minutes
- Total Time: 18 minutes
- Yield: 2 servings 1x
- Category: Dinner
- Method: Pan-Seared
- Cuisine: Modern Healthy
Ingredients
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
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.
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