Pan-Seared Salmon with Wilted Greens


Published March 13, 2013 | Written by

Published by: Healthline Exclusive

Servings: 4
Total Time: 30 min

Prep Time: 20 min | Cook Time: 10 min


The trick to perfectly cooked salmon is to leave it alone. Once you add it to the pan, don't move it until it's ready to remove and you'll end up with a crispy top and juicy, medium-rare to medium flesh at the bottom.

Nutrition Facts
Serving size: 1 fillet
Calories per serving: 236
% Daily Value*
Total Fat 10.1g 16%
Saturated Fat 1.6g 8%
Sodium 529mg 22%
Total Carbohydrate 2.5g 1%
Protein 30.4g 42%
Percent Daily Values are based on a 2,000 calorie diet.


  • (4 oz.) 1 inch thick salmon fillets
  • 1/2 teaspoon kosher salt
  • 3 tablespoons olive oil
  • 2 garlic cloves, thinly sliced
  • 4 oz. baby arugula, rinsed and drained well
  • 4 oz. baby spinach, rinsed and drained well
  • 1 tablespoon red wine vinegar
  • 1/4 teaspoon kosher salt
  • 1/4 teaspoon black pepper

Step by Step:

  1. Season salmon fillets with 1/2 teaspoon salt and allow to rest at room temperature, 15 minutes.
  2. Heat olive oil in a large non-stick skillet over medium-high heat. Carefully add salmon, skin side up. Immediately reduce heat to medium and cook 3 to 4 minutes, covering skillet with lid after 2 minutes. Remove salmon from skillet and set aside, keeping warm.
  3. Remove all oil from skillet. Return to medium heat and add garlic. Cook 30 seconds, stirring constantly. Add arugula and spinach and cook, tossing occasionally, until greens start to wilt, about 90 seconds. Stir in vinegar and cook until almost evaporated, about 30 seconds. Season to taste with salt and pepper.
  4. Divide greens between 4 serving plates, top with salmon, and drizzle any remaining juices from pan over salmon.