Today, a recipe for a seafood main dish: easy and quick pan-seared salmon with pumpkin.
A simple recipe to bring the sea’s aroma to your table in a straightforward and genuine way. Cooked this way, the salmon fillet will be tender and juicy without drying out or becoming tough, offering a fast alternative to baked salmon.
I used pieces cut from a filet, but you can use salmon steaks or cook the entire filet; just ensure the pan stays moist by not letting the cooking liquid reduce too much and cooking at a gentle flame, covered with a lid initially.
As a side dish, I paired pan-cooked pumpkin slices with rosemary and sage. These also have a quick cooking time, and in less than ten minutes, your dinner will be ready without sacrificing flavor and a healthy meal.
Remember to prepare some homemade semi-wholemeal bread to enjoy with the salmon and some delicious sugar-free cookies to nibble on after dinner.
Let’s see step by step how to make this recipe.
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- Difficulty: Very Easy
- Cost: Budget-Friendly
- Preparation time: 3 Minutes
- Portions: 2
- Cooking methods: Stovetop
- Cuisine: Italian
- Seasonality: All Seasons
Ingredients for Pan-Seared Salmon
- 14 oz salmon (fillets)
- 3 tbsps olive oil
- 1 clove garlic
- 1 sprig parsley
- 1 oz dry white wine
- 1 pinch salt
- 1.8 oz pumpkin ((4-5 slices))
- 1 tbsp olive oil
- 1 sprig rosemary
- 2 leaves sage
- 1 pinch salt
Tools
- 2 Skillets
- 1 Lid
- 1 Knife
- 1 Cutting Board
Let’s Prepare the Pan-Seared Salmon
Take the salmon fillet and cut it into smaller pieces of about 7 oz each. In a non-stick skillet add the olive oil, a peeled and halved garlic clove, and some finely chopped fresh parsley. Heat slightly, then place the salmon fillets and let them cook for 30 seconds over high flame.
Lightly salt the fish and deglaze with white wine, allowing the alcohol to evaporate for a few seconds. Then, using a spoon, pour the liquid from the pan over the fish to let it cook. Lower the flame, cover with a lid, and let it cook for 4 or 5 minutes, ensuring the sauce doesn’t dry out. If it does, add a splash of water. During cooking, drizzle the fish with the cooking liquid.
While the fish cooks, cut the pumpkin into slices no thicker than 0.4 inches. In a non-stick skillet pour the olive oil and heat slightly, then add the pumpkin slices, rosemary, and sage. Lightly salt and let cook for a couple of minutes. Flip the pumpkin and cook on the other side.
A Curly Girl Recommends
If you’re using salmon steaks, I recommend cooking them for a good minute on each side before deglazing with the white wine. If you’re using thicker fillets, let them cook for an extra minute, perhaps checking for doneness by cutting into the thickest part.
