Day 1 Dinner: Pan-Seared Salmon with Lemon Butter + Steamed Broccoli
Prep Time:
5 minutes
Cook Time:
10-12 minutes
Serves:
1
Level:
Beginner
About the Recipe
A deliciously tender salmon fillet pan-seared to perfection and finished with rich, tangy lemon butter. Served alongside simple steamed broccoli drizzled lightly with olive oil, this meal is effortless and satisfying.
Ingredients
Pan-Seared Salmon:
6-8 oz salmon fillet (skin-on or skinless)
1 tablespoon butter (grass-fed preferred)
Juice from ½ fresh lemon
Sea salt and freshly ground black pepper, to taste
Steamed Broccoli:
1 cup broccoli florets
1 tablespoon extra-virgin olive oil
Sea salt, to taste
Preparation
Pan-Seared Salmon:
Season Salmon: Season salmon evenly with salt and pepper on both sides.
Cook Salmon: Heat a skillet over medium-high heat. Add butter and allow to melt. Place salmon skin-side down (if skin-on) into the skillet, cooking about 4-5 minutes per side until golden and cooked to desired doneness.
Quick-Cooking Tip: Salmon cooks quickly—watch carefully to avoid overcooking; the flesh should flake easily with a fork.
Finish with Lemon: Remove from heat and squeeze fresh lemon juice directly over salmon.
Steamed Broccoli:
Steam Broccoli: Place broccoli florets into a microwave-safe dish with 2 tablespoons water. Cover and microwave for 2-3 minutes, until tender-crisp and bright green.
Time-Saving Tip: Microwave-steaming broccoli saves time and keeps cleanup easy.
Serve: Drain excess water and drizzle broccoli with olive oil and a pinch of sea salt.
Tips to Make it Even Easier:
Salmon Shortcut: Pre-portioned frozen salmon fillets thaw quickly and can be pan-seared straight from thawed state—no special prep required.
Batch Cook Broccoli: Steam extra broccoli in advance and store in the fridge; simply reheat gently to serve.
Quick & Simple Flavor Boost Options (Optional):
Sprinkle salmon lightly with garlic powder before cooking for savory depth.
Add a small pat of garlic-herb butter atop cooked broccoli for extra richness.
Finish broccoli with a squeeze of lemon juice for fresh, citrus flavor.
Recipes Created by BloodSugarChef.com
Meal Plan by American Diabetes Society