Pan-Seared Salmon With Warm Greens Super Salad
This hearty salmon with greens super salad is an easy dish you can serve your health-conscious friends. I love making this for myself, but I love sharing it even more.
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
- ½ 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
- ½ 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 (½-inch) rounds
Salmon Ingredients
- 9 oz salmon fillets skin-on, approximately 250g per person
- 2 tbsp unsalted butter 30g / 1oz, or more as needed
- ¼ 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 52°C / 125°F (medium) or 57°C / 135°F (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
Storage: Leftover cooked salmon keeps for up to 2 days in the fridge — serve cold or at room temperature, but the skin will lose its crispness. Grilled sweet potato keeps 2 days and reheats in a dry pan in 2 minutes.
Make-Ahead: Blanch the greens up to 24 hours in advance — cool completely, pat dry, and refrigerate in an airtight container lined with paper towel. Keep spinach separate and add just before serving.
Pro Tip: Don't move the salmon once it's skin-side down. Wait until the flesh has turned opaque about two-thirds of the way up before flipping — that's your signal the skin is properly crisp. Dress the salad at the table, not in advance — a pre-dressed salad goes limp fast, especially the spinach.
Substitutions: Swap salmon for skin-on trout fillets or seared tuna steaks — adjust cook time accordingly. Edamame can replace broad beans if unavailable. If sesame oil is unavailable, use walnut oil or extra virgin olive oil.
Serving Suggestion: Pair with crusty sourdough bread and a crisp white wine or dry rosé such as Sauvignon Blanc or Albariño, which complement the sesame-lemon-chilli flavour profile beautifully.
Nutrition
Serving: 1servingCalories: 428kcalCarbohydrates: 45gProtein: 23gFat: 19gSaturated Fat: 6gPolyunsaturated Fat: 4gMonounsaturated Fat: 9gTrans Fat: 0.2gCholesterol: 50mgSodium: 565mgPotassium: 1438mgFiber: 11gSugar: 11gVitamin A: 20871IUVitamin C: 45mgCalcium: 174mgIron: 7mg
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