Pan Seared Salmon with Fennel and Arugula Salad Recipe
This Pan Seared Salmon with Fennel Arugula Salad is a vibrant, healthy dish combining perfectly seared wild-caught salmon filets with a fresh, zesty salad featuring fennel, arugula, parsley, and kalamata olives. The salad is dressed with a tangy lemon and Dijon mustard vinaigrette, making this recipe a refreshing, flavorful meal that’s perfect for a quick weeknight dinner or elegant lunch.
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Frying
- Cuisine: Mediterranean
- Diet: Low Fat
Ingredients
Salad Ingredients
- 1 small fennel bulb, cored and thinly sliced (save the fronds)
- 3-5 ounces arugula
- ¼ cup finely chopped flat-leaf parsley
- ¼ cup chopped kalamata olives
Dressing Ingredients
- 4 tablespoons olive oil, divided
- 2 tablespoons lemon juice
- ½ teaspoon Dijon mustard
- 1 garlic clove, minced
- Salt and pepper, to taste
Salmon
- 4 x 4-ounce wild-caught salmon filets
- Salt and pepper, to season
Optional Garnishes
- Fennel fronds
- Extra chopped parsley
- Chopped kalamata olives
- Lemon slices
Instructions
- Prepare the Salad: In a large bowl, combine the thinly sliced fennel bulb, arugula, chopped flat-leaf parsley, and chopped kalamata olives. This mixture forms the fresh base of your salad.
- Make the Dressing: In a small bowl, whisk together 3 tablespoons of olive oil, 2 tablespoons lemon juice, Dijon mustard, and the minced garlic. Season the dressing with salt and pepper to taste, then pour half of it onto the salad and toss gently to coat. Set the remaining dressing aside for serving.
- Season and Cook the Salmon: Pat the salmon filets dry and season them generously with salt and pepper. Heat a non-stick pan over medium-high heat and add the remaining 1 tablespoon of olive oil. Once shimmering, add the salmon filets skin-side down if applicable. Cook for about 3-5 minutes per side, or until the salmon is nicely browned and cooked through.
- Assemble the Plates: Divide the dressed salad among 4 plates. Place one cooked salmon filet on top of each salad serving.
- Garnish and Serve: Garnish each plate with fennel fronds, extra chopped parsley, additional chopped kalamata olives, and lemon slices if desired. Serve immediately for best flavor and texture.
Notes
- Use wild-caught salmon if possible for better flavor and sustainability.
- Adjust the amount of arugula based on your preference for salad volume.
- The fennel fronds add a lovely fresh herbaceous aroma and can also be finely chopped and sprinkled on the salad.
- You can prepare the salad and dressing ahead of time but add the dressing just before serving to keep the greens fresh.
- Ensure your pan is hot before adding salmon to achieve a nice sear without sticking.
