Skip to main content
    Thrive On

    Seared Salmon with Braised Broccoli

    High Protein Diabetes-FriendlyDairy-FreeEgg-FreeNo ShellfishGluten-FreeAmericanSeafoodDinner
    4 servings
    Active time: 40 minutes
    Total time: 40 minutes

    Nutrition Per Serving

    • Calories311 cal
    • Total Fat13.9 g
    • Saturated Fat2.3 g
    • Cholesterol6 mg
    • Sodium700 mg
    • Carbohydrate Total15.8 g
    • Protein32 g
    • Phosphorus500 mg
    • Potassium961 mg
    • Fiber4.5 g
    • Calcium111 mg

    Ingredients

    • 1¼ pounds wild Alaskan salmon fillet, skinned and cut into 4 portions
    • 1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary, divided
    • 1 teaspoon salt, divided
    • 2 heads broccoli, (1-1 1/2 pounds), trimmed
    • 1½ tablespoons extra-virgin olive oil, divided
    • 1 small onion, diced
    • 3 tablespoons raisins
    • 2 tablespoons pine nuts
    • ½ cup water

    Description

    Here we pair pan-seared salmon with braised broccoli and make it special with a quick, Italian-inspired topping of sautéed onions, pine nuts and raisins.

    Directions

    1. Season salmon with half the rosemary and 1/2 teaspoon salt at least 20 minutes and up to 1 hour before cooking. Cut the broccoli into florets with 2-inch-long stalks. Remove the tough outer layer of the stalk with a vegetable peeler. Cut the florets in half lengthwise.
    2. Heat 1 tablespoon oil in a large wide saucepan over medium heat. Add onion and cook, stirring occasionally, until translucent, 3 to 4 minutes. Add raisins, pine nuts and the remaining rosemary; toss to coat with oil. Cook, stirring, until the pine nuts are fragrant and beginning to brown, 3 to 5 minutes. Add the broccoli, season with the remaining 1/2 teaspoon salt and toss to combine. Add water and bring to a boil. Reduce heat to maintain a gentle simmer and cook, stirring occasionally, until the water has almost evaporated, 8 to 10 minutes.
    3. Meanwhile, heat the remaining 1/2 tablespoon oil in a large nonstick skillet over medium-high heat. Add salmon, skinned-side up, and cook until golden brown, 3 to 5 minutes. Turn the salmon over, remove the pan from the heat and let stand until just cooked through, 3 to 5 minutes more.
    4. To serve, divide the broccoli among 4 plates. Top with salmon and spoon raisins, pine nuts and any liquid remaining in the pan over the salmon.
    © Meredith Operations Corporation. All rights reserved. Used with permission.