This is a pan-seared salmon fillet served over a warm blanched-green salad of asparagus, French beans, broad beans, and spinach, finished with sesame oil, lemon, and chilli, with grilled sweet potato on the side. At 533 calories and 54 grams of protein per serving, it holds up as a complete meal. The sesame-lemon dressing is light but punchy enough to stand up to the salmon.
What makes this version work
Two things matter here. First, the blanch-and-drain sequence for the greens: each vegetable gets its own time in the hot water, so nothing turns to mush. Asparagus goes three minutes, French beans five, broad beans three โ pull each batch out while they still have some bite, because theyโll continue softening as they sit. Second, the butter-fry for the salmon. Butter browns faster than oil and coats the skin, which is what gives you a genuinely crisp result rather than a pale, steamed-looking fillet. Start skin-side down and donโt move it until the flesh has turned opaque about two-thirds of the way up โ thatโs your cue to flip.
About the ingredients
- Broad beans: The recipe lists both โFrench beansโ and a separate โpacket of beansโ โ that second packet is broad beans (fava beans). Fresh or frozen both work; frozen are already podded and save time. If you use frozen, reduce their blanch time to 90 seconds.
- Himalayan salt: Regular fine sea salt is a straight swap and behaves identically in this recipe.
- Sesame oil: Use toasted (dark) sesame oil, not the pale raw kind. The flavour difference is significant. A half-teaspoon goes a long way โ the recipeโs quantity is intentional.
- Sweet potato: The recipe calls for one cup, grilled after the salmon. Slice it thin (about 5mm) so it cooks through quickly under the grill without needing pre-cooking.
Storage and make-ahead
The blanched greens can be prepared up to 24 hours ahead โ cool them completely, pat dry, and refrigerate in an airtight container lined with paper towel. Keep the spinach separate and add it just before serving, since it wilts fast once it hits warm or dressed vegetables. Dress it at the table โ a pre-dressed salad goes limp fast. The salmon is best cooked and eaten immediately; leftover cooked salmon can be refrigerated for up to two days and served cold or at room temperature over the greens, but the skin will lose its crispness. Grilled sweet potato keeps well for two days in the fridge and reheats in a dry pan in a couple of minutes.
Mistakes to avoid
- Not drying the greens before dressing: Water clinging to blanched vegetables dilutes the sesame-lemon dressing and makes it slide off. Shake the colander well and spread the greens on a clean towel for a minute if needed.
- Crowding the salmon in the pan: If the fillets touch, they steam instead of sear. Use a pan large enough to give each piece space, or cook in two batches.
- Adding the chilli without tasting first: One medium red chilli can range from mild to genuinely hot depending on the variety. Taste a small piece before adding it all, especially if youโre serving this to people with different heat tolerances.
- Under-seasoning the salad: The dressing uses only a pinch of salt, so taste the assembled greens before plating. Blanched vegetables need more seasoning than raw ones โ add a little more salt or an extra squeeze of lemon if it tastes flat.
- Grilling the sweet potato too thick: Thick slices wonโt cook through under the grill in the time it takes the salmon to rest. Keep slices at 5mm or less, or theyโll be soft on the outside and starchy in the middle.
Pan-Seared Salmon With Warm Greens Super Salad
Equipment
- Large saucepan or stockpot
- Large colander
- Large salad or mixing bowl
- 10-inch non-stick or stainless steel frying pan
- Grill pan or griddle
- Fish spatula
- Instant-read thermometer
Ingredients
Salad Ingredients
- 1 bunch asparagus approximately 250g / 9oz, woody ends trimmed
- 7 oz French beans 200g, trimmed
- 7 oz broad beans 200g, fresh or frozen
- 5 oz fresh baby spinach 150g
- 1 medium shallot finely chopped
- 1 medium red chilli finely chopped
- ยฝ tsp toasted sesame oil
- 2 tbsp extra virgin olive oil
- 2-3 tablespoons lemon juice juice of 1 medium lemon
- 1 tbsp sesame seeds white or mixed
- 1 tsp black onion seeds nigella seeds
- ยฝ tsp fine sea salt or Himalayan pink salt, plus more to taste
- 2 medium sweet potatoes approximately 400g / 14oz total, peeled and sliced into 1cm (ยฝ-inch) rounds
Salmon Ingredients
- 9 oz salmon fillets skin-on, approximately 250g per person
- 2 tbsp unsalted butter 30g / 1oz, or more as needed
- ยผ tsp fine sea salt or Himalayan pink salt, per fillet
Instructions
Prepare the Salad
- Bring a large pan of salted water to a rolling boil. Blanch the asparagus for 3 minutes, then remove with tongs or a slotted spoon and transfer to a large colander. Return the water to a boil, add the French beans, and blanch for 5 minutes. Remove and add to the colander. Return the water to a boil again, add the broad beans, and blanch for 3 minutes. Drain all the greens in the colander and shake off excess water. When all the greens are dry, add to a large salad bowl.1 bunch asparagus, 7 oz French beans, 7 oz broad beans
- Add the chopped chilli, chopped shallot, half a teaspoon of sesame oil, 2 tablespoons of olive oil, lemon juice, spinach, 1 tablespoon of sesame seeds, black onion seeds, and a pinch of salt. Toss gently to combine.1 medium shallot, 1 medium red chilli, 1/2 tsp toasted sesame oil, 2 tbsp extra virgin olive oil, 2-3 tablespoons lemon juice, 5 oz fresh baby spinach, 1 tbsp sesame seeds, 1 tsp black onion seeds, 1/2 tsp fine sea salt
Cook the Salmon
- Heat a large frying pan over medium-high heat. Add 2 tablespoons of unsalted butter and let it melt and begin to foam.2 tbsp unsalted butter
- Once the butter is foaming, place the salmon fillets skin-side down. Press gently with a fish spatula to ensure full contact with the pan. Cook without moving for 4-5 minutes until the flesh has turned opaque about two-thirds of the way up and the skin is deeply golden and crisp.9 oz salmon fillets
- Season the top of each fillet with a pinch of salt, then flip and cook for a further 1-2 minutes until the top is lightly browned and the internal temperature reaches 52ยฐC / 125ยฐF (medium) or 57ยฐC / 135ยฐF (medium-well).9 oz salmon fillets, 1/4 tsp fine sea salt
- Transfer the salmon to a plate and tent loosely with foil to rest. Brush the sweet potato rounds lightly with olive oil and season with a pinch of salt. Grill on a hot grill pan or griddle for 3-4 minutes per side until charred and tender.2 medium sweet potatoes
- Divide the dressed greens between four plates, top each with a salmon fillet and grilled sweet potato rounds. Serve immediately.
Notes
Nutrition
Common questions
Can I use salmon fillets with the skin off?
You can, but youโll lose the crispy skin, which is one of the better textural contrasts in this dish. Skinless fillets cook slightly faster, so watch the heat and pull them off as soon as the flesh is opaque all the way through.
Can I make this with frozen salmon?
Yes โ thaw it fully in the fridge overnight and pat it very dry before it goes in the pan. Excess surface moisture from frozen fish is the main reason the skin sticks or steams instead of crisping.
What can I use instead of broad beans if I canโt find them?
Edamame (shelled) is the most practical substitute โ same size, similar texture, and widely available frozen. Blanch from frozen for about two minutes.
Is this good served cold as a packed lunch?
It works well cold, with one adjustment: skip the butter-fry and use olive-oil-seared salmon instead, since cold butter-cooked fish can taste a bit heavy. Pack the dressing separately and add it when youโre ready to eat.