Once you know how to sear salmon (it’s SO easy), you’ll be making this healthy Asian Pan Salmon Salad on repeat for lunch and dinner.

Before I share my easy salmon searing technique and recipe, I have a quick question to ask you…

Has the cold and flu bug hit our house yet this winter??

Germs have slammed my family this season, and while I keep waiting for my household to get back to normal, we just can’t seem to catch a break.

First it was Big Tex who got sick right before New Years, then he passed it on to me. Such a sweet boy ๐Ÿ™‚

Then I wanted to share the love so I passed it on to SiSi, who passed it back to her brother, who passed it on to Mr. Spicy, and back to herself again.

And now here we are, almost in the middle of February, and I’m not as organized as I had planned, since at least one of my children has been home from school 1 or 2 days each week since the 2nd week in January.

Although at 11 and 13 my kids are fairly self sufficient, let’s face it, when you’re sick, no matter what age you are, you want your mama.ย 

You want your mama to make you tea with honey. To bring you ice cold water and throat lozenges. make you smoothies. rub your back. And, to just hang out with you, and keep you company.

While it’s lovely to be needed, it leaves little time for things like work. And getting organized. And grocery shopping.

Which all leads to this super easy Asian Pan Seared Salmon Salad I made for lunch today.

Thank goodness for wild salmon and peanuts in my freezer {Trader Joes}, Napa cabbage and green onions in my fridge {Specialty Produce CSA delivery}, and a few pantry staples including EVOO, golden balsamic vinegar, Braggs Amino Acids, salt and pepper, and Chinese 5 spice powder.

Not only is this Asian Pan Seared Salmon super quick and easy to make, it’s SO GOOD FOR YOU TOO!

Salmon is rich is omega-3 fats, and since it’s MIND Diet friendly, your brain will get a healthy boost too!

How to Sear Salmon in 5 Easy Steps

  1. Heat a pan {I like cast iron} over medium heat.
  2. Add a little extra virgin olive oil to the pan.
  3. Place salmon filet{s}, skin side down in pan and sprinkle sea salt and fresh ground black pepper on top of filet{s}.
  4. Cook for 4 minutes, then flip over.
  5. Cook for 3 more minutes. Remove from pan. Eat.

How easy is that??

MEAL PREP TIP! I highlyย recommend searing some additional salmon filets while you’re at it to store in the fridge for another RIDICULOUSLYย easy meal. You know. Just in case your household gets hit with the plague or something. #justdoit

This Easy Asian Pan Seared Salmon Salad for One is ready in l10 minutes or less, and makes a delicious light and healthy lunch for those days when you have no time to spare! {gluten-free, low carb, heart healthy}

Quick & Easy Asian Pan Seared Salmon Salad for One

This healthy Asian Pan Seared Salmon Salad for One, makes a quick and easy lunch or dinner-perfect or those busy days when you have no time to cook!
5 from 4 votes
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Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 10 minutes
Servings: 1 serving

Ingredients

  • 1 6- ounce wild salmon filet
  • 1 cup chopped Napa cabbage
  • 1/4 cup chopped green onion
  • 1/8 cup peanuts
  • 1 teaspoon Golden Balsamic vinegar
  • 2 teaspoons extra virgin olive oil, divided
  • 1 teaspoons sesame oil
  • 1 teaspoon Braggs Amino Acids or gluten-free Tamari
  • 1/4 teaspoon Chinese 5 Spice Powder, or to taste
  • salt and pepper

Instructions

  • Heat a large heavy skillet over medium heat, add peanuts, and cook for ~3 minutes, stirring constantly to prevent burning. Remove peanuts from skillet, and allow to cool.
  • Add 1 teaspoon oil to the same skillet, and place salmon filet, skin side down, in the pan. Sprinkle salt and pepper on top and cook for 4 minutes, then flip over and cook for another 3 minutes. Remove salmon from pan to cool.
  • While salmon is cooking, chop the Napa cabbage and onions up, and make the dressing by combining the remaining olive oil with the sesame oil, balsamic vinegar, Braggs Amino Acids, and the Chinese 5 Spice Powder. Stir well, and set aside.
  • Assemble the salad by placing the cabbage on a plate, top with the salmon filet, sprinkle the green onions and peanuts on top, then drizzle the dressing over the salad.

Notes

Low FODMAP Option

Substitute the Napa cabbage with common {green} cabbage or other low FODMAP greens, and use only the green tops of the onions.

Nutrition

Calories: 523kcal | Carbohydrates: 9g | Protein: 46g | Fat: 34g | Saturated Fat: 5g | Cholesterol: 109mg | Sodium: 439mg | Potassium: 1358mg | Fiber: 3g | Sugar: 3g | Vitamin A: 570IU | Vitamin C: 25.2mg | Calcium: 120mg | Iron: 3.3mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Dinner, Lunch
Cuisine Asian, Gluten Free, Low Carb, Low FODMAP, MIND Diet
Keyword healthy salmon recipes, how to sear salmon
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Did you make this recipe?I’d love a 5-star review and rating if you liked this recipe! Any questions about the recipe or ingredients? Please let me know! Your rating and comments are so appreciated as they help me understand how I can serve you best. Thank you!

P.S. Craving more easy Asian inspired Salads? Here are a couple more favorites…

1
Asian Chicken Salad with Avocado & Citrus Dressing
This delicious Asian inspired chicken salad is packed full of nutrients, and is a crowd pleaser for both adults and children alike!
2
Bowl of miso broccoli quinoa salad with greens.
Miso Broccoli Vegan Quinoa Salad
This gluten-free vegan quinoa salad with miso and broccoli is delicious, nutritious, and easy to make.
Check out this recipe
3
Square photo of Asian Chopped Salad on a white plate.
Crunchy Asian Chopped Salad with Peanut Dressing
This Asian Chopped Salad with Napa Cabbage and Peanut Dressing, is loaded with healthy, crunchy veggies, peanuts, and edamame. Top it off with this tangy peanut dressing for a nourishing lunch or dinner.
Check out this recipe

Let’s Chat!

Do you know how to sear salmon? What’s you favorite way to enjoy eating Wild Salmon? Has your household been healthy or sick this year???

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10 Comments

  1. I made this for lunch the other day, and it was delicious! Thanks for the tutorial on searing salmon~very helpful!

  2. plasterer bristol says:

    Mouthwatering recipe. One of my favorites. Thanks for posting this.

    Simon

  3. Sylvie | Gourmande in the Kitchen says:

    So sorry to hear that everyone has been sick, hope all are better soon!

  4. Katie | Healthy Seasonal Recipes says:

    We’ve had our share of stomach flu run through this house. I am not kidding when I say I am sitting here wondering if I am about to be the next victim. I love the simplicity of this salmon recipe.

  5. Viviane Bauquet Farre says:

    Super easy, super delicious! Sorry to hear everyone’s been sick… wishing your family health and happiness on this Valentine’s Day ๐Ÿ™‚

  6. Amanda Paa says:

    this would be such a lovely weeknight dinner! And I hope your family is on the mend soon. ps – jealous of your tea drawer ๐Ÿ™‚

  7. This looks SO good! Love the mixture of Chinese 5-spice and balsamic — can’t get much better than that!
    ~jules

  8. Megan Ware says:

    Sorry to hear about all the sickness going around your house. I haven’t had to deal with that since moving to Texas and out of the cold– I don’t miss it at all! I love Asian-style salads– the Miso Broccoli and Quinoa salad looks right up my alley. Have you tried steelhead trout? I’ve been switching it out for salmon lately and loving it!

    1. The Spicy RD says:

      Thanks so much Megan! Fingers crossed we will be germ free soon ๐Ÿ™‚ I think you will love the Miso Broccoli Quinoa Salad-it is delicious! And thanks for the steelhead trout recommendation-it’s nice to mix things up for a change!

  9. The Spicy RD says:

    Oh, man! SO sorry you’re household’s been hit with the bug too ๐Ÿ™ My daughter’s cough is what’s lingering on right now, which means no sleep for any of us. I hope we all have a healthy second half of February, as well as for the rest of the year!!! Feel better soon ๐Ÿ™‚