Pan Fried Salmon & Mediterranean Veg

Now that the nights are becoming longer and summer is around the corner I’m getting the taste for fresh flavours over the hearty winter meals I’ve had so many of. So here is the first of many,  my pan fried salmon & mediterranean veg. The veg is roasted and served with quinoa/salad.

My favourite veggie combo – Salmon & mediterannean veg

I absolutely love mediterranean vegetables after they have been cooked to perfection in the oven. There is a fair amount of chopping to do but aside from that you can chuck it all in a roasting dish, splash with olive oil and just leave it in the oven until it’s done. I always make med veg when we have summer barbeques, as you can prep ahead of time then just decant into a big bowl for everyone to help themselves to. It beats the lonely bowl of cherry tomatoes you often see..

Mediterreanean Veg Salmon

But alas, we are not quite in barbeque season yet. To be frank, most of the time it doesn’t even feel very spring like with the grey skies and rain, but we’ll get there eventually. So the accompanying salmon was cooked in a pan. I like salmon to be crispy and favour the grill or pan over the oven. I use a non-stick pan so you can put the salmon straight in without the need for any extra greasing. The fish is naturally oily and will be fine on it’s own.

A great source of protein

This is a great mid-week meal, healthy, filling and often there’s leftover veggies you can add to your lunch for the next day. Plus the salmon and quinoa are high in protein, so perfect after a work out also. Although do be aware there is some prep work with the chopping so it isn’t the quickest meal. Worth the effort though! You could always use ready cooked salmon and microwave quinoa to save time, although my recipe includes the steps to make these. Keep it simple, do what suits you and enjoy!

Mediterranean Veg & Salmon

A healthy, protein rich dinner of pan fried salmon with delicious roast mediterannean vegetables. Served with pumkpin seed quinoa and salad.

Cuisine Mediterranean
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings 2
Author Chrissy Fortune

Ingredients

For the pan fried salmon

  • 2 Fillets Salmon
  • Salt & pepper

For the Mediterreanean Veg

  • 1 Courgette
  • 1 Red onion
  • 1 Red Pepper
  • 1 Sweet potato
  • 10 Cherry tomatoes
  • 1 tbsp Olive oil
  • 1 tsp Mixed herbs
  • 1 tsp Garlic salt
  • Salt & pepper

For the quinoa

  • 1 cup Quinoa
  • 1 cube Vegetable stock
  • 2 cups Water
  • 2 tsbp Pumpkin seeds
  • 1 clove Garlic

Serve with

  • 1 handful Mixed salad leaves
  • Salad veg of choice (cucumber, artichoke, etc)

Instructions

Roasted Mediterreanean Veg

  1. We'll start with the mediterreanen vegetables. Pre-heat your oven to 200 degrees / 180 fan and set aside a large roasting tray.

  2. Wash all your vegetables and chop into chunks, aside from the red onion which can be cut into wedges and the cherry tomatoes which can be left whole.

  3. Chuck all the prepared vegetables into the roasting tray and drizzle over 1tbsp of olive oil. Sprinkle on the mixed herbs and garlic salt. Season with salt and pepper to taste.

  4. Put the tray onto the middle shelf of a pre-heated oven for 30-35 minutes, until the vegetables are cooked and becoming crispy. Turn half way through cooking.

Quinoa

  1. Once you have put the vegetables in the oven it is time to start the quinoa. Rinse the quinoa under a running tap of cold water for a few minutes and set aside.

  2. Put the two cups of water into a pan and bring to a boil, crumbling in the vegetable stock cube. Once bubbling away add the quinoa.

  3. Leave the pot of quinoa to bubble away on high for a few minutes, stir and then turn the heat down to medium-low. Put the lid on the pot and leave alone for 15 minutes.

  4. Once cooked the quinoa should have absorbed all the liquid. Leave the pot to stand with the lid on for 5 minutes or until ready to serve as this will keep it piping hot. Before serving mix in the pumpkin seeds. Crush the garlic and stir this in also.

Pan Fried Salmon

  1. This is the easy part. Use a non-stick pan and you won't require any additional oil. Heat the pan on a medium-high setting. Whilst the pan reaches the desired temperature season both sides of the salmon fillets with salt and pepper.

  2. When the pan is hot add the two fillets of salmon, skin side down. Once the salmon begins to cook it will release it's own oils. Cook on one side until the skin starts becoming crisp (4-5 minutes) then flip onto the other side. Continue to cook until the salmon is done in the middle. You can cut it in half to check.

Serving

  1. Prepare two plates with a leafy side salad. Add any extras you desire (I used cucumber, artichoke and a dash of salsa). Arrange a generous portion of the mediterreanean veg, a fist sized portion of the quinoa, spinkle some pumpkin seeds on top and finally the salmon fillet. Now you're ready to dig in!

Recipe Notes

For heat lovers, you can change up the seasoning for the mediterreanean veg by adding chilli powder. I also added chilli flakes to my salmon for a little extra kick.

This dish is made extra lovely with a fresh salad dressing or salsa.

Yum

Salmon & Lentil Salad With Dill & Lemon

After the indulgence of Easter I really wanted to start the new week with a fresh, healthy meal. Start as you mean to carry on and all that. So I whipped up this tasty lentil salad, flavoured with dill, capers & lemon. Serve with some peppery rocket and top with smoked salmon to turn this side into a quick but nutritious main meal.

Lemon & Dill Lentil Salad

Where I live there are lots of little convenience shops to buy extra food staples without having to go to a huge supermarket, but the problem with this is that sometimes the selection leaves a little to be desired. No fresh dill anywhere, I literally tried about 3 stores. So this recipe is using dried dill (which still packs a good bit of flavour), but you can substitute it for fresh if you are lucky enough to have some.

The great thing about this meal is there is a real minimal amount of prep to do. The only part that requires any cooking is the lentils, which literally take just over five minutes in a pan with the other fresh ingredients. This dish is tasty hot or cold, so can be made ahead too.

Lentils – Best for fibre and protein

I know lentils aren’t exactly everyones favourite, on their own I suppose they are a bit bland. So using some fresh herbs and infusing them with sauteed onions does the trick. Lentils are such a great source of protein and fibre, plus a nice lentil salad mix makes a change from serving your meal with rice/quinoa.

Dill Lentil Salad
I also forgot just how nice of a herb dill is, it’s got such a lovely mild flavour that compliments fish perfectly. This is a real spring-time meal, gone are the days of hearty winter stews. It’s time to get creative with salads, which I love. Dill is definitely a new favourite of mine.

I made this lentil salad for my boyfriend and I earlier in the week and we both committed to keeping the health streak going until the weekend. We each have a huge foil-wrapped italian easter egg staring at us in the dining room though. The resolve is strong, well at least until Friday!

We’ve both let the healthy diet slip a bit over the weekend just gone. With Easter you can’t help but load up on hot cross buns & chocolate. Not only that but our friends love the novelty of not having to get up for work on Easter Monday. So perhaps a few too many beers were had on Sunday night (which obviously meant a trip to the fish & chip shop the next day, god it gets worse!). So I was super glad to load up on this nutritious meal.

Salmon & Lentil Salad With Dill & Lemon

A quick to make, fresh tasting salad. Serve with peppery rocket.

Course Main Course
Prep Time 5 minutes
Cook Time 8 minutes
Total Time 13 minutes
Servings 2
Author Chrissy Fortune

Ingredients

  • 1 tin Brown lentils
  • 1 Onion
  • 1 tbsp Olive oil
  • 2 tsp Dried dill
  • 1 tbsp Greek yoghurt
  • 1 Lemon
  • Salt & pepper
  • 1 stick Celery
  • 1 tbsp Capers

Serve With

  • 150 grams Smoked salmon
  • 1 Handful Rocket
  • Cucumber
  • Cherry tomatoes

Instructions

  1. Chop the onion into small cubes. Heat the oil in a pan and saute the onions over a medium heat for 2-3 minutes.

  2. Add the dill to the pan and continue to heat for 1 minute.

  3. Drain and rinse the lentils well under a running tap, then add them to the pan. Cook for a further 2-3 minutes then take off the heat.

  4. Cut the lemon in half and squeeze. Drizzle the juice over the lentils. Then mix in the greek yoghurt.

  5. Chop the celery and capers into small pieces. Mix into the lentils.


  6. Taste and season with salt & pepper. Add more dill if you desire.

To serve

  1. Plate up in two portions. Add a side of peppery rocket and smoked salmon. I also added some salad ingredients like cherry tomatoes and cucumber. Serve with a lemon twist.

Recipe Notes

The lentil mix can be kept in the fridge and served cold too.

In case you are wondering what the topping on the salmon is, I had some left over honey & mustard dressing which complimented really well too.

 

Yum