Pepper-Crusted Salmon with Veggies Stir-Fry Plate
This Pepper-Crusted Salmon with Veggies Stir-Fry is a healthy, flavorful, and colorful Mediterranean-style dish. Salmon fillets are pan-seared with a black pepper crust for a light, aromatic flavor and served with a medley of sautéed vegetables. High in protein, omega-3 fatty acids, and vitamins, it’s a perfect dinner for anyone looking for a balanced and satisfying meal.
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Total Time: 25 minutes
Serves: 2–3
Ingredients
For the Salmon
2 salmon fillets (150–180 g each)
1½ tsp coarsely ground black pepper
½ tsp salt
1 tbsp olive oil
1 tsp lemon zest
For Veggies Stir-Fry
1 small zucchini, sliced
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 cup broccoli florets
1 small carrot, sliced thinly
1 tbsp olive oil
1 garlic clove, minced
½ tsp salt
¼ tsp black pepper
1 tsp lemon juice
1 tsp fresh parsley, chopped
Instructions
Prepare salmon
Pat salmon dry. Sprinkle evenly with salt and coarsely ground black pepper. Set aside.
Cook veggies
Heat 1 tbsp olive oil in a large pan over medium heat.
Add garlic, saute 30 seconds, then add all vegetables.
Stir-fry for 5–6 minutes until tender-crisp. Season with salt, pepper, and lemon juice. Remove and keep warm.
Cook salmon
In a separate non-stick pan, heat 1 tbsp olive oil over medium-high heat.
Place salmon fillets skin-side down (if skin on) and cook 4–5 minutes.
Flip gently and cook another 3–4 minutes until salmon is cooked through (flakes easily).
Plate the dish
Arrange stir-fried vegetables on a plate. Place salmon on top or beside.
Sprinkle with lemon zest and parsley.
Serve
Serve hot. Optional: drizzle extra olive oil or squeeze fresh lemon over the dish.
Tips
Use wild-caught salmon for better flavor and omega-3s.
Do not overcrowd the pan when stir-frying veggies; cook in batches if needed.
Add green beans, asparagus, or cherry tomatoes for extra color.
For crispy salmon skin, leave skin-on and sear skin-side first.
Frequently Asked Questions
Q: Can I bake the salmon instead?
Yes, bake at 200°C (400°F) for 12–15 minutes until cooked through.
Q: Is this spicy?
No, it’s non-spicy and Mediterranean-friendly.
Q: Can I prep vegetables ahead?
Yes, chop them in advance. Stir-fry just before serving.
Nutritional Information
Calories: 420 kcal
Protein: 35 g
Fat: 25 g
Carbohydrates: 12 g
Fiber: 4 g
Omega-3: High