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Pan Seared Salmon with Baked Broccoli & Spinach Salad

September 3rd, 2016
Pan Seared Salmon with Baked Broccoli & Spinach Salad


Ingredients 
(serves 1)

  • ½ lb. salmon filet
  • 1 cup broccoli
  • 1 carrot, sliced
  • 1 ½ cups arugula
  • ½ avocado
  • ½ red pepper
  • 1 lemon
  • organic extra-virgin olive oil
  • organic coconut oil
  • grass-fed butter
  • sea salt and pepper

 

Instructions

Preheat oven to 400 degrees. Remove excess moisture from the salmon and season it with coarse sea salt and fresh ground pepper. Heat a cast iron skillet or stainless steel pan on medium-high heat. Because the broccoli will take longer to cook, get it in the oven first. Using a baking sheet, oven-safe glassware, or even another cast-iron pan, apply your coconut oil.

You can use palm oil or grass-fed butter here, but the coconut oil imparts an especially nice flavor. Once you’ve coated the broccoli in fat, place it in the preheated oven and cook for about 15 minutes. Slice carrot to your desired thickness, then seed the red pepper and chop it into cubes. (For a quick breakfast, save your leftover red pepper and avocado halves to serve with eggs the next morning).

Now that your pan has heated up, add a small pat of pastured butter and wait until it melts, covering the bottom of the pan where the salmon will be placed. Once the butter heats up, place the salmon on the pan flesh side down. For a crispy outside with the inside rare, cook it 3-4 minutes on each side. If you prefer it well-done adding one minute more on each side and cook all the way through.

Once it’s in the pan, leave the fish alone! Do not move the salmon so you can get a good sear. While the salmon is cooking make the salad dressing. Just toss your greens, chopped red pepper, avocado and carrots with a bit of extra virgin olive oil and a squeeze of lemon. Reserve a wedge of lemon for the final plating. Add cracked pepper to taste. Enjoy!

 

 

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