salmon and tomato Maria Provenzano

salmon and tomato Maria Provenzano

I feel like most people think it’s really difficult to cook healthy meals.  This is a perfect example of how simple a meal can be without having to buy a million ingredients.  Salmon is one of my favorite things to eat.  It’s rich tasting, packed with flavor, nutrients, good fats, and fills you up.  I like to pan-sear salmon which creates a nice crunch on the outside.  For a healthy topping I added my tomato vinaigrette.  It brings a bright acidic flavor to the rich salmon.  I add this tomato vinaigrette to so many things!!

The trick to good pan-seared salmon is having a really hot pan and room temperature salmon.  If it is well seasoned with salt (or whatever rub you like) it will create that nice crust on the outside.  The difference between good cooks and great ones are little techniques like this.  When you go to a restaurant and eat salmon you wonder why you can’t make it at home… you can!  I place it over a bed of quinoa and you have a filling (and healthy) meal.

salmon and tomato

salmon and tomato

Pan-Seared Salmon With Tomato Vinaigrette 

fresh salmon filet; I like mine cut into 6 to 8 ounces; room temperature 

Tomato Vinaigrette (recipe here)


*Place a skillet over high heat

*Add in 2-3 tablespoons of olive oil; enough to coat the entire pan

*Season your room temperature salmon well with salt or a seafood rub of your choice

*Making sure your salmon is room temperature place it in the hot pan by letting just the edge of the fish touch the pan first… if it makes that nice loud sizzling sound then place the entire fish (skin side up presentation side down) completely in the pan.  If it doesn’t make that sound then your pan isn’t hot enough.  You can also test this by adding in a drop of water to the pan and if it pops and sizzles it’s ready.

*Let the salmon cook for about 4 minutes on this side until it achieves that nice crust; you should be able to tell by looking at it and when you are ready to turn it the salmon shouldn’t be sticking to the pan

*Lower the heat to about a medium heat and cook the salmon skin side down for about another 5-7 minutes depending on how well-cooked you like your fish

*Once cooked to your liking you can remove the salmon from the heat and let it sit for about 5 minutes covered in aluminum foil (foil is optional); this helps the juices settle so that the salmon doesn’t dry out

*Scoop quinoa onto a plate, top with the salmon, and spoon over a generous amount (you will want more) of the tomato vinaigrette

*Season if needed

salmon and tomato

salmon and tomato