Seared Salmon with Braised Broccoli

By Logo inline

Here we pair pan-seared salmon with braised broccoli and make it special with a quick, Italian-inspired topping of sautéed onions, pine nuts and raisins.

Seared Salmon with Braised Broccoli
photographer: Ken Burris
Nutritionist Tested & Approved

Time: 40 minutes

Ingredients
  • 1 1/4 pounds wild Alaskan salmon fillet , skinned (see Tip) and cut into 4 portions

  • 1 tablespoon chopped fresh rosemary or 1 teaspoon dried, divided

  • 1 teaspoon salt , divided

  • 2 heads broccoli (1-1 1/2 pounds), trimmed

  • 1 1/2 tablespoons extra-virgin olive oil , divided

  • 1 small onion , diced

  • 3 tablespoons raisins

  • 2 tablespoons pine nuts

  • 1/2 cup water

Directions
  1. Season salmon with half the rosemary and 1/2 teaspoon salt at least 20 minutes and up to 1 hour before cooking. Cut the broccoli into florets with 2-inch-long stalks. Remove the tough outer layer of the stalk with a vegetable peeler. Cut the florets in half lengthwise.

  2. Heat 1 tablespoon oil in a large wide saucepan over medium heat. Add onion and cook, stirring occasionally, until translucent, 3 to 4 minutes. Add raisins, pine nuts and the remaining rosemary; toss to coat with oil. Cook, stirring, until the pine nuts are fragrant and beginning to brown, 3 to 5 minutes. Add the broccoli, season with the remaining 1/2 teaspoon salt and toss to combine. Add water and bring to a boil. Reduce heat to maintain a gentle simmer and cook, stirring occasionally, until the water has almost evaporated, 8 to 10 minutes.

  3. Meanwhile, heat the remaining 1/2 tablespoon oil in a large nonstick skillet over medium-high heat. Add salmon, skinned-side up, and cook until golden brown, 3 to 5 minutes. Turn the salmon over, remove the pan from the heat and let stand until just cooked through, 3 to 5 minutes more.

  4. To serve, divide the broccoli among 4 plates. Top with salmon and spoon raisins, pine nuts and any liquid remaining in the pan over the salmon.

Tip: Wild-caught salmon from the Pacific (preferably Alaskan) is considered the best choice for the environment because it is more sustainably fished and has a larger, more stable population. Farmed salmon, including Atlantic, should be avoided, as it endangers the wild salmon population. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.


Nutritional Facts

Servings
4
Calories
311
Carbohydrates
16 g
Fat
14 g
Saturated Fat
2 g
Protein
32 g
Cholesterol
66 mg
Dietary Fiber
5 g
Potassium
960 mg
Sodium
699 mg
Yield
4 servings
Exchanges
1 vegetable
4 lean meat
Vitamin C
129% daily value
Vitamin A
40% dv
Potassium
28% dv
Magnesium
20% dv
omega-3s

In partnership with EatingWell EATINGWELL® is a registered trademark of EatingWell, Inc.

eatingwell dinner american healthy weight heart healthy low carbohydrate low calorie low cholesterol low saturated fat high fiber high potassium diabetes appropriate winter fall summer spring all seasons saute braise/stew main dish fish/seafood combination meal nuts fruit fish gluten free birthday easy