Pan-Seared Salmon with Julienne Vegetables
Firm-textured salmon is perfect for grilling indoors in our Grill Pan. The julienne vegetable medley cooks quickly in the same pan.
- 2 large carrots
- 2 medium yellow summer squash
- 2 medium zucchini
- 3 tablespoons butter or margarine
- 2 tablespoons snipped fresh parsley
- 2 garlic cloves, pressed
- 1/2 teaspoon salt
- 1/8 teaspoon ground black pepper
- 4 skinless salmon fillets (4-6 ounces each), about 1 inch thick
Peel carrots. Cut carrots, yellow summer squash and zucchini into long julienne strips using Julienne Peeler, or grate carrot, squash and zucchini into long strips with Veggie Strip Maker, being careful to avoid seeds, to measure 4 cups vegetables.
In Small Micro-Cooker®, microwave butter on HIGH 30 seconds or until melted. Stir in parsley snipped with Professional Shears, garlic pressed with Garlic Press, salt and black pepper. Reserve 1 tablespoon butter mixture. Using Chef's Silicone Basting Brush, brush salmon fillets with remaining butter mixture.
Heat Grill Pan over medium heat 5 minutes. Add vegetables and reserved 1 tablespoon butter mixture; toss to coat using Bamboo Spatulas. Cook and stir 2 minutes or until vegetables are crisp-tender; remove from pan and keep warm.
Return pan to heat. Increase heat to medium-high. Place salmon in pan; cook 3 minutes. Turn with Nylon Turner; cook 3-4 minutes or until salmon flakes easily with fork. Serve over vegetables.
- 4 servings
Nutrients per serving:
Calories 330, Total Fat 19 g, Saturated Fat 8 g, Cholesterol 90 mg, Carbohydrate 12 g, Protein 30 g, Sodium 460 mg, Fiber 4 g
U.S. Diabetic exchanges per serving:
1/2 starch, 4 meat (1/2 carb)
Fresh fish should be refrigerated promptly after purchasing and used within 1-2 days.
Salmon fillets are often sold with the skin intact. You can ask at the fish counter to have the skin removed. To remove the skin yourself, place fillet, skin side down, on Cutting Board. At one end, cut through to the skin using Chef's Knife. While firmly holding onto the skin, angle the knife and cut the flesh from the skin using a sawing motion.
Test fish for doneness by flaking with a fork at its thickest point. It should be opaque throughout.
To cook the salmon fillets over charcoal, prepare grill for direct cooking over medium coals. Brush fillets with butter mixture as recipe directs. Grill, covered, 8-10 minutes or until fish turns opaque and flakes easily with a fork.