Craving a satisfying and quick meal? This pan-seared salmon with asparagus is a perfect high protein dinner recipe that you can master in minutes. You’ll love how simple it is to prepare this flavorful and healthy dish.
Key Ingredients & Substitutions
- Salmon fillets: Opt for skin-on or skinless, whatever you prefer. You can substitute with other firm white fish like cod or halibut.
- Asparagus: Choose vibrant green, firm spears. Green beans or broccoli florets make good substitutes.
- Lemon: Fresh lemon juice brightens the flavors. Bottled lemon juice works in a pinch.
- Olive oil: Any neutral cooking oil like avocado oil also works.
- Garlic powder: Fresh minced garlic can be used instead.
Ingredients
Main Ingredients:
- 2 salmon fillets (about 6 oz each)
- 1 bunch asparagus (about 1 lb), trimmed
- 1 tablespoon olive oil
- 1 lemon, half cut into wedges for serving
Spices:
- 1/2 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
How Much Time Will You Need?
- Total Time: 20 minutes
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Servings: 2
- Tools Needed: Large skillet, tongs
Step-by-Step Instructions
1. Prepare Your Ingredients
Pat the salmon fillets dry with a paper towel. This helps achieve a crispy skin. Trim the woody ends off your asparagus spears.
2. Season the Salmon and Asparagus
Drizzle olive oil over both the salmon and asparagus. Sprinkle the garlic powder, salt, and pepper evenly over everything.
3. Sear the Salmon
Heat a large skillet over medium-high heat. Once hot, place the salmon fillets skin-side down (if applicable). Sear for 4-5 minutes until the skin is crispy and golden.
4. Cook the Asparagus and Finish Salmon
Flip the salmon fillets and add the asparagus to the skillet around the salmon. Continue cooking for another 3-5 minutes, or until the salmon is cooked through and the asparagus is tender-crisp.
5. Serve Your Meal
Squeeze fresh lemon juice over the cooked salmon and asparagus. Serve immediately with lemon wedges on the side for an extra zesty kick. This makes an excellent high protein dinner recipe!
Variation Ideas
- Add a sprinkle of red pepper flakes for a little heat.
- Toss the asparagus with a teaspoon of dried herbs like dill or thyme before cooking.
- Serve with a side of quinoa or brown rice for an even heartier high protein dinner recipe.
Storage Instructions
Store leftover pan-seared salmon and asparagus in an airtight container in the refrigerator for up to 2-3 days. Reheat gently in a skillet over low heat or in the microwave until just warmed through to avoid overcooking the salmon.
Frequently Asked Questions (FAQ)
Q: How do I know when the salmon is cooked through?
A: The salmon will flake easily with a fork and turn opaque throughout.
Q: Can I bake this high protein dinner recipe instead of pan-searing?
A: Yes, you can bake salmon and asparagus on a sheet pan at 400°F (200°C) for 12-15 minutes.
Q: What if I don’t have fresh lemon?
A: You can use a small amount of bottled lemon juice, or even a splash of apple cider vinegar for brightness.
Q: How can I make the asparagus more crispy?
A: Ensure your skillet is hot and avoid overcrowding it. You can also roast the asparagus separately in the oven.
Q: Is this recipe good for meal prepping?
A: Absolutely! This high protein dinner recipe is excellent for meal prepping as it reheats well.
Q: Can I add other vegetables to this dish?
A: Yes, bell peppers or cherry tomatoes would be delicious additions during the last few minutes of cooking.