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 🙂

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. 

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 highly recommend searing some additional salmon filets while you’re at it to store in the fridge for another RIDICULOUSLY 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


  • 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


  • 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.


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.


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

Asian Chicken Salad with Avocado & Citrus Dressing

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???