Salmon fillet with sautéed vegetables

Salmon fillet with sautéed vegetables - A simple and delicious recipe

Get ready to enjoy a healthy and flavorful meal with this recipe for salmon fillet with sautéed vegetables. It’s an excellent choice for a quick lunch or dinner, combining the fresh taste of fish with the crunchy texture of vegetables. Plus, it’s a versatile recipe, perfect for adapting to your preferences.

Preparation time: 10 minutes
Cooking time: 15 minutes
Total time: 25 minutes
Number of servings: 2

Ingredients

- 2 pieces of salmon fillet (approximately 150-200 g each)
- 400 g frozen Mexican vegetables (a mix of corn, green beans, carrots, and bell peppers)
- 1 tablespoon butter (or olive oil for a healthier option)
- Salt, pepper, and rosemary (or other preferred herbs)
- Lemon slices for serving

Recipe history

Fish, especially salmon, has been a staple food in many cultures throughout history. Rich in omega-3 fatty acids, salmon is not only tasty but also extremely beneficial for health. It is often associated with Mediterranean diets, which emphasize healthy and natural ingredients. Combined with vegetables, this recipe provides not only a delicious taste but also a nutritionally balanced meal.

Ingredient details

- Salmon fillet: Buy fresh or frozen salmon fillet. Ensure the fillet has no bones and has a uniform texture. Salmon is an excellent source of protein and essential fatty acids.

- Frozen Mexican vegetables: These are convenient and full of nutrients. You can use a mix of fresh vegetables if you prefer, such as bell peppers, zucchini, or broccoli.

- Butter: Provides a rich flavor. If you want a healthier option, you can replace butter with extra virgin olive oil.

- Spices: Rosemary adds a wonderful Mediterranean aroma, but feel free to experiment with other herbs like thyme or dill.

Preparation technique

Step 1: Prepare the fish
Start by washing the salmon fillets under cold running water and drying them with a paper towel. Season with salt, pepper, and rosemary on both sides. This will enhance the delicate flavor of the fish.

Step 2: Prepare the vegetables
In a large pot, add salted water and bring to a boil. Add the frozen vegetables and boil for 5-7 minutes until they become slightly tender. Drain and set aside.

Step 3: Cook the salmon
Heat a non-stick or ceramic pan over medium heat. Add the butter (or olive oil) and let it melt. Once the butter is hot, add the salmon fillets. Cook each fillet for 4-5 minutes on each side or until the flesh becomes opaque and flakes easily with a fork.

Step 4: Sauté the vegetables
After removing the salmon from the pan, add the boiled vegetables. Sauté for 3-4 minutes, seasoning with salt, pepper, and perhaps a splash of lemon for added freshness.

Step 5: Serving
Place the salmon fillets on plates alongside the sautéed vegetables. Garnish with lemon slices for a pleasing appearance and refreshing taste.

Practical tips

- Variations: Substitute salmon with another type of fish, such as trout or tuna. You can also add spices like paprika or garlic for extra flavor.

- Serving: This recipe pairs wonderfully with a fresh green salad or a side of basmati rice. Additionally, a glass of dry white wine would perfectly complement the meal.

- Frequently asked questions:
- Can I use fresh vegetables instead of frozen? Of course! Just make sure to cook them until tender.
- How can I keep salmon fresh? If not consuming immediately, store it in the fridge, covered with plastic wrap, for up to 2 days.

Calories and nutritional benefits

This recipe provides approximately 450 calories per serving, making it a healthy and nutritious choice. Salmon is rich in protein, omega-3 fatty acids, vitamins B and D, while the vegetables provide a generous amount of fiber and antioxidants.

In conclusion, salmon fillet with sautéed vegetables is a recipe that not only satisfies the taste buds but also enhances health. So, get ready to impress family and friends with this simple and quick delicacy! Enjoy!