Pan-Seared Salmon with Roasted Broccoli
Crispy-skinned salmon fillets with a tender, flaky center paired with golden, caramelized roasted broccoli. A simple weeknight dinner that looks restaurant-worthy but comes together in about 30 minutes with minimal cleanup.
For 4 servings
- prep · ~5 min
Preheat the oven and prep the broccoli.
1.Preheat oven to 220°C (425°F).2.Toss broccoli florets with 2 tbsp olive oil, minced garlic, 0.25 tsp salt, and 1 pinch black pepper on a baking sheet.3.Spread in a single layer, cut sides down for maximum browning. - roast · ~21 min
Roast the broccoli.
Roast on the middle rack for 18-22 minutes, flipping once halfway, until edges are crispy and golden brown.
TIPDon't crowd the baking sheet — air circulation gives you crisp edges instead of steamed mush. - prep · ~2 min
Pat the salmon dry and season.
Thoroughly pat salmon fillets dry with paper towels. Brush or rub skin side with remaining 1 tbsp olive oil. Season flesh side with 0.25 tsp salt and 1 pinch black pepper.
TIPDry skin is the secret to crispy salmon. Even a little moisture creates steam that prevents browning. - fry · ~6 min
Sear the salmon skin-side down.
1.Heat a large skillet over medium-high heat until hot but not smoking (about 2 minutes).2.Place fillets skin-side down in the dry pan — do not move them once placed.3.Press gently with a spatula for 10 seconds to ensure full skin contact.4.Cook undisturbed for 5-6 minutes until skin is deep golden and crisp.TIPResist the urge to move the fillets. The skin releases naturally when it's crispy — if it sticks, give it another 30 seconds. - fry · ~3 min
Flip and finish cooking.
1.Carefully flip each fillet with a spatula.2.Cook flesh side down for 2-3 minutes for medium doneness, or until the internal temperature reaches 60°C (140°F).3.Remove from heat immediately.TIPSalmon keeps cooking after you remove it from the pan. Pull it off heat at 57-58°C (135-137°F) for perfectly tender, medium-rare results. - assemble
Plate and serve.
Divide roasted broccoli among plates, place a salmon fillet on each, and serve immediately with lemon wedges on the side.
What to keep in mind.
7 tips from the recipe — small details that make a real difference to the final dish.
- 1Pat the salmon fillets very dry with paper towels before seasoning to ensure a crackling-crisp skin.
- 2Place the broccoli cut-side down on the baking sheet to maximize caramelization and browning.
- 3Preheat the skillet thoroughly over medium-high heat for a full 2 minutes before adding the salmon.
- 4Do not move the salmon fillets while searing; the skin will release naturally once it is crispy.
- 5For best results, pull the salmon off the heat at 57-58°C (135-137°F) — carryover cooking will bring it to perfect doneness.
- 6Flip the broccoli only once halfway through roasting to keep the florets intact and edges crunchy.
- 7Serve the salmon immediately after cooking; the skin loses its crispness quickly as it sits.
Adapt it for your goals.
Spicy
Add 1/2 teaspoon of red pepper flakes or a drizzle of sriracha to the broccoli before roasting, and serve with a side of chili-lime yogurt for a kick of heat.
Low OilLow-Oil
Reduce the olive oil to 1 tablespoon total: spray broccoli lightly with oil and use a nonstick pan for the salmon to keep the dish lighter while still achieving crisp skin.
Herb CrustedHerb-Crusted
Press a mixture of finely chopped dill, parsley, and lemon zest onto the flesh side of the salmon before searing for an aromatic, fresh twist.
Sheet PanSheet Pan
Cook everything on one sheet pan: roast the broccoli for 10 minutes, then push it aside, add the seasoned salmon fillets skin-side down, and roast for another 12-15 minutes for an even easier cleanup.
Why this is on our healthy list.
Rich in Omega-3s
Salmon is one of the best sources of omega-3 fatty acids, which support heart and brain health.
High in Vitamin C
Broccoli and lemon provide a substantial amount of vitamin C, an antioxidant that supports immune function and collagen production.
Good Source of Fiber
Broccoli adds dietary fiber, aiding digestion and helping you feel full and satisfied.
Lean High-Quality Protein
Salmon delivers complete protein with all essential amino acids, ideal for muscle maintenance and repair.
Low in Saturated Fat
Using olive oil and naturally occurring fish oils, this dish keeps saturated fat minimal while delivering healthy fats.
Frequently asked questions
For medium doneness, cook until the internal temperature reaches 60°C (140°F). The flesh should be opaque and flake easily with a fork, but still moist inside.
