Mediterranean Seared Salmon and Broccoli Skillet
This vibrant, healthy one-pan meal features crispy pan-seared salmon and tender roasted broccoli, finished with a lemon-garlic-herb drizzle. Packed with protein, omega-3s, and fiber — it’s Mediterranean diet perfection with minimal cleanup!
⏱️ Time:
Prep: 10 minutes
Cook: 20 minutes
Total: 30 minutes
Ingredients:
For the Salmon:
2 salmon fillets (skin-on, 5–6 oz each)
Salt and black pepper, to taste
1 tbsp extra virgin olive oil
1/2 tsp smoked paprika (optional)
1/2 tsp dried oregano or thyme
For the Broccoli:
2 cups broccoli florets
1 tbsp olive oil
1/4 tsp salt
1/4 tsp black pepper
Pinch of chili flakes (optional)
Lemon Herb Drizzle (optional but recommended):
2 tbsp extra virgin olive oil
Juice of 1/2 lemon
1 clove garlic, finely grated or minced
1 tbsp fresh parsley or dill, chopped
Zest of 1/2 lemon
Pinch of sea salt
Instructions:
1. Prep broccoli:
Toss broccoli with olive oil, salt, pepper, and chili flakes. Set aside.
2. Sear the salmon:
Pat salmon dry and season both sides with salt, pepper, paprika, and oregano.
Heat 1 tbsp olive oil in a nonstick or cast iron pan over medium-high heat.
Place salmon skin-side down and sear for 4–5 minutes until crispy.
Flip and cook for another 2–3 minutes until just cooked through.
Transfer salmon to a plate and loosely tent with foil.
3. Cook the broccoli:
In the same pan, add broccoli and a splash more oil if needed.
Sauté over medium-high for 6–8 minutes, stirring occasionally, until lightly charred and tender-crisp. You can cover for a minute to steam if needed.
4. Make lemon herb drizzle (optional):
Whisk olive oil, lemon juice and zest, garlic, and herbs in a small bowl.
5. Assemble and serve:
Return salmon to the pan with the broccoli just to reheat (30 seconds).
Drizzle with lemon-herb mixture and serve hot.
️ Serving Suggestions:
Great with quinoa, brown rice, couscous, or a side of hummus and pita.
Add a tomato cucumber salad for a full Mediterranean plate.
Notes & Tips:
For extra flavor, marinate the salmon in olive oil, lemon, and garlic for 30 minutes before cooking.
Swap broccoli for broccolini, zucchini, or asparagus.
Skin-on salmon works best for searing — crispy and flavorful!
❓ Frequently asked questions FAQs
Q: Can I bake this instead of pan-searing?
Yes! Bake at 400°F (200°C) for 12–15 minutes for salmon and broccoli together on a sheet pan.
Q: Can I make it dairy-free and gluten-free?
It already is! Totally dairy-free and gluten-free as written.
Q: Can I make it spicy?
Yes — add chili flakes to the lemon drizzle or use harissa on the salmon.
Nutrition information
Calories: 430
Protein: 35g
Carbs: 10g
Fat: 28g
Fiber: 3g