Leigh

Asparagus salad

Posted on by Leigh

Asparagus salad

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Course: Salad
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes
Servings: 4 people
Calories: 320kcal

Ingredients

Salad

  • 500 g fresh asparagus
  • 150 g cherry tomatoes
  • 100 g mozzarella cheese (mini mozzarella balls or diced mozzarella)
  • 50 g mixed greens (e.g., arugula, spinach, or lettuce)
  • 30 g pine nuts toasted
  • 1 red onion thinly sliced

Dressing

  • 4 tbsp extra virgin olive oil
  • 2 tbsp balsamic vinegar
  • 1 tbsp honey
  • 1 tsp Dijon mustard
  • salt to taste
  • pepper to taste

Instructions

  • Wash and trim the asparagus by snapping off the tough ends.
  • Cut the asparagus into bite-sized pieces, about 2-3 centimeters long.
  • Blanch the asparagus in boiling salted water for about 2-3 minutes until they are tender but still crisp. Then, immediately transfer them to a bowl of ice water to stop the cooking process. Drain and set aside.
  • In a small bowl, whisk together the olive oil, balsamic vinegar, honey, Dijon mustard, salt, and pepper until well combined. Adjust the seasoning to taste.
  • In a large salad bowl, combine the blanched asparagus, cherry tomatoes (halved), fresh mozzarella cheese, mixed greens, toasted pine nuts, and sliced red onion.
  • Drizzle the dressing over the salad ingredients.
  • Gently toss the salad until everything is well coated with the dressing.
  • Serve your asparagus salad immediately as a side dish or a light meal.
    Enjoy your delicious asparagus salad!
Nutrition Facts
Asparagus salad
Amount per Serving
Calories
320
% Daily Value*
Fat
 
25
g
38
%
Saturated Fat
 
6
g
38
%
Polyunsaturated Fat
 
4
g
Monounsaturated Fat
 
13
g
Cholesterol
 
20
mg
7
%
Sodium
 
184
mg
8
%
Potassium
 
474
mg
14
%
Carbohydrates
 
17
g
6
%
Fiber
 
4
g
17
%
Sugar
 
11
g
12
%
Protein
 
10
g
20
%
Vitamin A
 
1443
IU
29
%
Vitamin C
 
21
mg
25
%
Calcium
 
173
mg
17
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Avocado salad

Posted on by Leigh

Avocado salad

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Course: Salad
Prep Time: 15 minutes
Servings: 4 people
Calories: 232kcal

Ingredients

  • 2 ripe avocados
  • 1 cucumber
  • 2 medium tomatoes
  • 1 red onion
  • 4 tsp olive oil
  • 2 tbsp lemon juice
  • 2 garlic cloves minced
  • salt and pepper to taste
  • 2 tbsp fresh cilantro or parsley chopped (optional, for garnish)

Instructions

  • Peel, pit, and dice the avocados.
  • Peel the cucumber and dice it.
  • Dice the tomatoes.
  • Finely chop the red onion.
  • In a large salad bowl, combine the diced avocados, cucumber, tomatoes, and chopped red onion.
  • In a small bowl, whisk together the olive oil, lemon juice, minced garlic, salt, and pepper. Adjust the seasoning to your taste.
  • Pour the dressing over the salad ingredients in the large bowl.
  • Gently toss all the ingredients together until they are well coated with the dressing.
  • If you prefer your salad cold, cover the bowl and refrigerate for about 30 minutes before serving.
  • Before serving, you can garnish the salad with chopped fresh cilantro or parsley, if desired.
  • Serve your delicious avocado salad as a side dish or a light and healthy meal on its own.
    Enjoy your refreshing avocado salad!
Nutrition Facts
Avocado salad
Amount per Serving
Calories
232
% Daily Value*
Fat
 
19
g
29
%
Saturated Fat
 
3
g
19
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
13
g
Sodium
 
13
mg
1
%
Potassium
 
789
mg
23
%
Carbohydrates
 
16
g
5
%
Fiber
 
9
g
38
%
Sugar
 
5
g
6
%
Protein
 
3
g
6
%
Vitamin A
 
714
IU
14
%
Vitamin C
 
26
mg
32
%
Calcium
 
38
mg
4
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Fruit salad

Posted on by Leigh

Fruit salad

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Course: Breakfast, Dessert, Snack
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 4
Calories: 167kcal

Ingredients

Salad

  • 500 g assorted fresh fruits (e.g., strawberries, grapes, pineapple, kiwi, oranges, apples, etc.) washed, peeled and diced
  • 1 banana sliced (add just before serving to prevent browning)
  • 1 tbsp fresh lemon juice (for drizzling over the banana slices)
  • 1 tbsp honey (optional, for added sweetness)
  • 50 g fresh mint leaves (optional) for garnish

Dressing

  • 60 ml orange juice (about 1 large orange)
  • 30 ml lemon juice (about 1 lemon)
  • 30 ml honey (optional)
  • 1 tsp vanilla extract (optional)

Instructions

  • Prepare the fruits by washing, peeling (if necessary), and dicing them into bite-sized pieces. If you're using bananas, slice them into rounds and drizzle with lemon juice to prevent browning.
  • In a small bowl, mix together the dressing ingredients: orange juice, lemon juice, honey, and vanilla extract (if using). Stir until well combined.
  • Place the diced fruits in a large salad bowl.
  • Drizzle the dressing over the fruits. If you want a sweeter salad, you can add an additional tablespoon of honey at this stage. Gently toss the fruits to coat them evenly with the dressing.
  • Cover the fruit salad and refrigerate for at least 30 minutes to allow the flavors to meld.
  • Just before serving, add the sliced banana to the salad and gently toss once more to combine.
  • Garnish with fresh mint leaves if desired.
  • Serve your delicious fruit salad immediately as a refreshing and healthy dessert or snack.
    Feel free to adjust the fruits to your preference and seasonal availability. Enjoy your metric fruit salad!
Nutrition Facts
Fruit salad
Amount per Serving
Calories
167
% Daily Value*
Fat
 
0.4
g
1
%
Saturated Fat
 
0.1
g
1
%
Polyunsaturated Fat
 
0.1
g
Monounsaturated Fat
 
0.02
g
Sodium
 
11
mg
0
%
Potassium
 
337
mg
10
%
Carbohydrates
 
42
g
14
%
Fiber
 
4
g
17
%
Sugar
 
33
g
37
%
Protein
 
2
g
4
%
Vitamin A
 
959
IU
19
%
Vitamin C
 
20
mg
24
%
Calcium
 
41
mg
4
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Fruit kebab

Posted on by Leigh

Fruit kebab

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Course: Breakfast, Dessert, Salad, Snack
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 6 people
Calories: 244kcal

Ingredients

Kebab

  • 500 g fresh strawberries
  • 500 g fresh pineapple
  • 500 g fresh kiwi
  • 500 g fresh grapes (red or green)
  • 500 g fresh melon (cantaloupe or honeydew)
  • Wooden skewers (soaked in water for at least 30 minutes to prevent burning)

Optional Dip

  • 200 g Greek yoghurt
  • 2 tbsp honey
  • 1 tsp vanilla extract (optional)

Instructions

  • Prepare the fruits: Wash all the fruits thoroughly. Peel and slice the pineapple, kiwi, and melon into bite-sized pieces. Remove the stems from the strawberries. You can leave grapes whole or slice them in half if you prefer.
  • Assemble the kebabs: Take the soaked wooden skewers and start threading the fruit pieces onto them in any order you like. Alternate colors and types of fruit for a visually appealing presentation.
  • Repeat the process until you've used all the fruit and filled up the skewers.
  • Make the yogurt dip (optional): In a small bowl, mix together the Greek yogurt, honey, and vanilla extract until well combined. This dip adds a delicious touch to your fruit kebabs.
  • Serve: Arrange the fruit kebabs on a serving platter and serve them with the optional yogurt dip on the side.
    Enjoy your delicious and refreshing fruit kebabs! They're perfect for parties, picnics, or a healthy snack anytime.
Nutrition Facts
Fruit kebab
Amount per Serving
Calories
244
% Daily Value*
Fat
 
2
g
3
%
Saturated Fat
 
0.5
g
3
%
Polyunsaturated Fat
 
0.4
g
Monounsaturated Fat
 
0.1
g
Cholesterol
 
2
mg
1
%
Sodium
 
35
mg
2
%
Potassium
 
690
mg
20
%
Carbohydrates
 
56
g
19
%
Fiber
 
7
g
29
%
Sugar
 
44
g
49
%
Protein
 
7
g
14
%
Vitamin A
 
3024
IU
60
%
Vitamin C
 
165
mg
200
%
Calcium
 
115
mg
12
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Cauliflower Curry

Posted on by Leigh

Cauliflower Curry

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Course: Supper
Prep Time: 5 minutes
Cook Time: 45 minutes
Total Time: 50 minutes
Servings: 4 people
Calories: 285kcal

Ingredients

  • 1 medium cauliflower cut into florets
  • 1 large onion finely chopped
  • 2 garlic cloves minced
  • 1 thumb-sized piece of ginger minced
  • 2 medium tomatoes chopped
  • 1 cup (200g) canned chickpeas drained and rinsed
  • 1 cup (250g) coconut milk
  • 2 tbsp vegetable oil
  • 1 tsp cumin seeds
  • 1 tsp ground coriander
  • 1 tsp ground turmeric
  • 1 tsp garam masala
  • 1/2 tsp chili powder (adjust to taste)
  • salt to taste
  • fresh coriander leaves chopped (for garnish)
  • water

Instructions

  • Heat the vegetable oil in a large pot over medium heat. Add the cumin seeds and let them sizzle for a few seconds until fragrant.
  • Add the chopped onions and sauté until they turn translucent.
  • Stir in the minced garlic and ginger, and cook for another 1-2 minutes until the raw smell disappears.
  • Add the chopped tomatoes to the pot. Cook until they soften and break down, forming a thick tomato paste.
  • Add the ground coriander, ground turmeric, chili powder, and salt. Mix well and cook for a couple of minutes to let the spices release their flavors.
  • Add the cauliflower florets and canned chickpeas to the pot. Stir to coat them with the spice mixture.
  • Pour in the coconut milk and add enough water to cover the cauliflower and chickpeas. Bring to a gentle simmer.
  • Cover the pot and let the curry simmer for about 15-20 minutes, or until the cauliflower is tender. Stir occasionally to ensure even cooking.
  • Once the cauliflower is cooked, sprinkle garam masala over the curry and give it a final stir.
  • Taste and adjust the seasoning, adding more salt or chili powder if needed.
  • Serve the cauliflower curry hot, garnished with chopped fresh cilantro leaves.
  • This curry goes well with steamed rice, naan, or any flatbread of your choice.

    Enjoy your delicious and comforting vegetarian cauliflower curry!

    Please note that cooking times might vary based on the size and freshness of your ingredients, so it's always a good idea to check the tenderness of the cauliflower while simmering.

Nutrition Facts
Cauliflower Curry
Amount per Serving
Calories
285
% Daily Value*
Fat
 
21
g
32
%
Saturated Fat
 
13
g
81
%
Trans Fat
 
0.05
g
Polyunsaturated Fat
 
5
g
Monounsaturated Fat
 
3
g
Sodium
 
181
mg
8
%
Potassium
 
849
mg
24
%
Carbohydrates
 
21
g
7
%
Fiber
 
7
g
29
%
Sugar
 
6
g
7
%
Protein
 
7
g
14
%
Vitamin A
 
601
IU
12
%
Vitamin C
 
81
mg
98
%
Calcium
 
83
mg
8
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Spicy carrot soup

Posted on by Leigh

Spicy carrot soup

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Course: Supper
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 4 people
Calories: 155kcal

Ingredients

  • 500 g carrots peeled and chopped
  • 1 onion chopped
  • 2 garlic cloves minced
  • 1 red chili pepper finely chopped (adjust to your spice preference)
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp turmeric
  • 1/2 tsp paprika
  • 1.5 liters vegetable broth
  • 2 tbsp olive oil
  • salt and pepper to taste
  • fresh coriander leaves (optional) for garnish

Instructions

  • Heat the olive oil in a large pot over medium heat. Add the chopped onions and garlic and sauté for 2-3 minutes until they become translucent.
  • Add the chopped carrots and chili pepper to the pot. Continue to sauté for another 5 minutes, stirring occasionally.
  • Sprinkle the ground cumin, ground coriander, ground turmeric, and paprika over the carrot mixture. Stir well to coat the vegetables with the spices. Cook for an additional 2 minutes to toast the spices, enhancing their flavor.
  • Pour in the vegetable broth, ensuring that the carrots are fully covered. Bring the mixture to a boil, then reduce the heat to low, cover the pot, and let it simmer for about 20-25 minutes or until the carrots are tender and easily pierced with a fork.
  • Once the carrots are cooked, remove the pot from the heat and allow it to cool slightly.
  • Using an immersion blender, carefully blend the soup until smooth and creamy. If you don't have an immersion blender, you can transfer the soup in batches to a blender, but be sure to allow it to cool a bit before blending.
  • Return the blended soup to the pot and reheat it over low heat. Season with salt and pepper to taste. If you prefer a thinner consistency, you can add a bit more vegetable broth or water.
  • Taste the soup and adjust the seasoning and spice level as needed. If you like it spicier, you can add more chili pepper or a dash of hot sauce.
  • Serve the spicy carrot soup hot, garnished with fresh cilantro leaves if desired.

    Enjoy your homemade spicy carrot soup! It's a comforting and flavorful dish, perfect for chilly days.

Nutrition Facts
Spicy carrot soup
Amount per Serving
Calories
155
% Daily Value*
Fat
 
8
g
12
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
5
g
Sodium
 
1580
mg
69
%
Potassium
 
510
mg
15
%
Carbohydrates
 
22
g
7
%
Fiber
 
5
g
21
%
Sugar
 
11
g
12
%
Protein
 
2
g
4
%
Vitamin A
 
21915
IU
438
%
Vitamin C
 
26
mg
32
%
Calcium
 
61
mg
6
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Oxtail soup

Posted on by Leigh

Oxtail soup

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Course: Supper
Prep Time: 5 minutes
Cook Time: 2 hours
Total Time: 2 hours 5 minutes
Servings: 8 people
Calories: 509kcal

Ingredients

  • 1.5 kg oxtails
  • 2 l water
  • 2 onions chopped
  • 2 carrots chopped
  • 2 celery stalks chopped
  • 3 garlic cloves minced
  • 2 bay leaves
  • 5-6 black peppercorns
  • 2-3 sprigs of fresh thyme (or 1 teaspoon dried thyme)
  • 2 tomatoes chopped
  • 1 leek chopped
  • 1 parsnip chopped
  • salt and pepper
  • olive oil for sautéing
  • Chopped fresh parsley for garnish

Instructions

Prepare the Oxtails:

  • Rinse the oxtails under cold running water and pat them dry with paper towels.

Brown the Oxtails:

  • Heat a large pot or Dutch oven over medium-high heat.
  • Add a little olive oil to the pot and then add the oxtails.
  • Brown the oxtails on all sides until they are nicely seared. This step helps develop the flavor of the soup.

Sauté the Vegetables:

  • Remove the oxtails from the pot and set them aside.
  • In the same pot, add a bit more olive oil if needed, and then add the chopped onions, carrots, celery, and leek.
  • Sauté the vegetables until they start to soften, about 5 minutes.
  • Add the minced garlic and cook for another minute or until fragrant.

Add the Oxtails Back:

  • Return the browned oxtails to the pot.

Simmer with Herbs and Spices:

  • Pour in the water and add the bay leaves, thyme, black peppercorns, and a pinch of salt.
  • Bring the mixture to a boil and then reduce the heat to a gentle simmer.
  • Cover the pot and let it simmer for about 2.5 to 3 hours or until the oxtails are tender. Skim off any foam that rises to the surface.

Add the Remaining Vegetables:

  • Add the chopped tomatoes and parsnip to the pot.
  • Continue to simmer for another 30 minutes or until the vegetables are tender.

Taste and Season:

  • Taste the soup and adjust the seasoning with salt and pepper to your liking.

Serve:

  • Remove the bay leaves and thyme sprigs.
  • Ladle the hot oxtail soup into bowls.
  • Garnish with chopped fresh parsley.

    Enjoy your homemade oxtail soup! It's a hearty and flavorful dish that's perfect for cold weather or whenever you're craving a comforting bowl of soup.

Nutrition Facts
Oxtail soup
Amount per Serving
Calories
509
% Daily Value*
Fat
 
25
g
38
%
Saturated Fat
 
10
g
63
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
12
g
Cholesterol
 
206
mg
69
%
Sodium
 
395
mg
17
%
Potassium
 
263
mg
8
%
Carbohydrates
 
11
g
4
%
Fiber
 
2
g
8
%
Sugar
 
4
g
4
%
Protein
 
59
g
118
%
Vitamin A
 
2996
IU
60
%
Vitamin C
 
12
mg
15
%
Calcium
 
76
mg
8
%
Iron
 
8
mg
44
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Vegetable soup

Posted on by Leigh

Vegetable soup

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Course: Supper
Prep Time: 5 minutes
Cook Time: 45 minutes
Total Time: 50 minutes
Servings: 4 people
Calories: 178kcal

Ingredients

  • 500 g mixed vegetables (carrots, celery, potatoes, peas, etc.) chopped
  • 1 onion finely chopped
  • 2 garlic cloves minced
  • 1 l vegetable broth
  • 200 g canned diced tomatoes
  • 2 tbsp olive oil
  • 1 tsp dried thyme
  • 1 tsp dried origanum
  • salt and pepper to taste
  • fresh parsley for garnish (chopped)

Instructions

Prepare the Vegetables:

  • Wash, peel (if necessary), and chop all the vegetables into small, bite-sized pieces.

Sauté the Aromatics:

  • Heat the olive oil in a large pot over medium heat.
  • Add the chopped onions and minced garlic. Sauté for about 2-3 minutes or until they become fragrant and translucent.

Add the Vegetables:

  • Add the chopped mixed vegetables to the pot and stir to combine with the onions and garlic.
  • Continue to cook for another 5 minutes, stirring occasionally.

Season and Simmer:

  • Season the vegetables with dried thyme, dried oregano, salt, and pepper.
  • Pour in the vegetable broth and canned diced tomatoes. Stir well.

Bring to a Boil:

  • Increase the heat and bring the mixture to a boil.

Reduce Heat and Simmer:

  • Once boiling, reduce the heat to low, cover the pot with a lid, and let the soup simmer for about 20-25 minutes, or until the vegetables are tender.

Blend (Optional):

  • If you prefer a smoother texture, you can use an immersion blender to puree the soup until it reaches your desired consistency. Be cautious when blending hot liquids.

Adjust Seasoning:

  • Taste the soup and adjust the seasoning with more salt and pepper if needed.

Serve:

  • Ladle the vegetable soup into bowls.
  • Garnish with fresh parsley if desired.
  • Serve hot and enjoy your homemade vegetable soup!

    Feel free to customize this recipe by adding your favorite vegetables or herbs to suit your taste preferences. Enjoy your nutritious and delicious vegetable soup!

Nutrition Facts
Vegetable soup
Amount per Serving
Calories
178
% Daily Value*
Fat
 
8
g
12
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
5
g
Sodium
 
1125
mg
49
%
Potassium
 
407
mg
12
%
Carbohydrates
 
25
g
8
%
Fiber
 
6
g
25
%
Sugar
 
4
g
4
%
Protein
 
5
g
10
%
Vitamin A
 
6945
IU
139
%
Vitamin C
 
20
mg
24
%
Calcium
 
61
mg
6
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Vegan poke bowl

Posted on by Leigh

Vegan poke bowl

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Course: Supper
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 4 people
Calories: 415kcal

Ingredients

Poke Bowl

  • 250 g sushi rice
  • 350 ml water
  • 200 g extra-firm tofu cubed
  • 2 tbsp soy sauce
  • 1 tbsp sesame oil
  • 1 tsp rice vinegar
  • 1 tsp agave syrup or maple syrup
  • 1 small cucumber thinly sliced
  • 1 small carrot julienned
  • 1 small red bell pepper thinly sliced
  • 1/2 avocado sliced
  • 2 radishes thinly sliced
  • 2 tbsp sesame seeds
  • 3 nori unsweetened sheets cut into thin strips

Poke Bowl Sauce

  • 2 tbsp soy sauce
  • 1 tbsp rice vinegar
  • 1 tsp sesame oil
  • 1 tsp agave syrup or maple syrup
  • 1/2 tsp grated fresh ginger
  • 1/2 tsp minced garlic

Instructions

Prepare the Sushi Rice:

  • Rinse the sushi rice under cold water until the water runs clear.
  • In a medium saucepan, combine the rice and 350ml (1.5 cups) of water.
  • Bring to a boil, then reduce the heat to low, cover, and simmer for about 15-20 minutes, or until the rice is cooked and the water is absorbed.
  • Remove from heat and let it sit, covered, for another 10 minutes. Then, fluff the rice with a fork and let it cool to room temperature.

Marinate the Tofu:

  • In a small bowl, whisk together the 2 tablespoons of soy sauce, 1 tablespoon of sesame oil, 1 teaspoon of rice vinegar, and 1 teaspoon of agave syrup.
  • Place the cubed tofu in a shallow dish and pour the marinade over it. Gently toss to coat the tofu.
  • Let the tofu marinate for at least 15-20 minutes to absorb the flavors.

Prepare the Sauce:

  • In a small bowl, whisk together the 2 tablespoons of soy sauce, 1 tablespoon of rice vinegar, 1 teaspoon of sesame oil, 1 teaspoon of agave syrup, grated ginger, and minced garlic. Set aside.

Assemble the Vegan Poke Bowl:

  • Divide the cooked sushi rice among two serving bowls.
  • Top the rice with the marinated tofu cubes.
  • Arrange the cucumber, carrot, red bell pepper, avocado, and radishes around the tofu.
  • Drizzle the prepared sauce over the ingredients.
  • Sprinkle sesame seeds and nori strips on top for added flavor and texture.

Serve:

  • Serve your vegan poke bowls immediately, and enjoy!

    Feel free to customize your vegan poke bowl with your favorite toppings, such as edamame, pickled ginger, or other veggies. Enjoy your delicious and nutritious vegan meal!

Nutrition Facts
Vegan poke bowl
Amount per Serving
Calories
415
% Daily Value*
Fat
 
12
g
18
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
4
g
Monounsaturated Fat
 
5
g
Sodium
 
1078
mg
47
%
Potassium
 
531
mg
15
%
Carbohydrates
 
65
g
22
%
Fiber
 
6
g
25
%
Sugar
 
7
g
8
%
Protein
 
12
g
24
%
Vitamin A
 
3668
IU
73
%
Vitamin C
 
46
mg
56
%
Calcium
 
92
mg
9
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Seared salmon

Posted on by Leigh

Seared salmon

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Course: Supper
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 4 people
Calories: 191kcal

Ingredients

Fish

  • 2 salmon fillets (150-200g each), skin on
  • 2 tbsp olive oil
  • salt and pepper to taste
  • 1 lemon thinly sliced
  • fresh herbs (such as dill, parsley, or thyme) for garnish

Instructions

  • Preheat the Pan: Place a non-stick skillet or frying pan on medium-high heat and add the olive oil. Allow the pan to heat up.
  • Prepare the Salmon: Pat the salmon fillets dry with paper towels. Season both sides of each fillet with salt and pepper to taste.

Sear the Salmon:

  • Once the pan is hot, carefully place the salmon fillets in the pan, skin-side down.
  • Cook for about 4-5 minutes on one side, or until the skin becomes crispy and the salmon easily releases from the pan. Do not move the fillets around while they are cooking; this helps achieve a good sear.
  • Flip the salmon fillets over using a spatula and cook for an additional 2-3 minutes, or until the salmon reaches your desired level of doneness. The internal temperature should be around 52-57°C for medium-rare to medium doneness.
  • Add Lemon Slices: During the last minute of cooking, add the lemon slices to the pan. This will infuse the salmon with a citrusy flavor.
  • Serve: Carefully remove the salmon fillets and lemon slices from the pan. Transfer them to a serving plate.
  • Garnish: Sprinkle fresh herbs over the seared salmon fillets for added flavor and presentation.
  • Enjoy: Serve your seared salmon hot with your favorite side dishes, such as steamed vegetables, rice, or a fresh salad.

    This recipe should yield four servings of delicious seared salmon. Enjoy your meal!

Nutrition Facts
Seared salmon
Amount per Serving
Calories
191
% Daily Value*
Fat
 
13
g
20
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
3
g
Monounsaturated Fat
 
7
g
Cholesterol
 
47
mg
16
%
Sodium
 
38
mg
2
%
Potassium
 
454
mg
13
%
Carbohydrates
 
3
g
1
%
Fiber
 
1
g
4
%
Sugar
 
1
g
1
%
Protein
 
17
g
34
%
Vitamin A
 
40
IU
1
%
Vitamin C
 
14
mg
17
%
Calcium
 
17
mg
2
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.