Pan Seared Salmon on Baby Rocket

Granskad av UK receptredaktörerFörfattad av UK receptredaktörerUrsprungligen publicerad 29 jan 2026

Uppfyller patientens redaktionella riktlinjerGrundad. 2 min läsningstid

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This pan-seared salmon on baby rocket is a bright and nourishing meal that celebrates fresh, simple ingredients. By marinating the fillets in lemon and olive oil before searing, the fish remains incredibly moist while developing a delicious golden crust. The peppery rocket and sweet cherry tomatoes provide a vibrant base that cuts through the richness of the salmon, creating a beautifully balanced plate that feels sophisticated yet takes very little effort to prepare.

As a heart-healthy dish, this recipe is packed with omega-3 fatty acids and essential nutrients, making it an excellent choice for a light midweek supper or a restorative weekend lunch. The quick cooking time ensures the salmon stays tender, while the sharp red-wine vinegar dressing adds a tangy finish. Serve it exactly as it is for a low-carbohydrate option, or accompany with a few crushed new potatoes for a more substantial meal.

Ingredients for Pan Seared Salmon on Baby Rocket

2 centre-cut salmon fillets (170g each)
1 1/2 matskedar färsk citronsaft
1 1/2 tablespoons olive oil
Salt and freshly ground black pepper, to taste
3 cups baby rocket leaves
2/3 cup grape or cherry tomatoes, halved
40g thinly slivered red onion
Salt and freshly ground black pepper, to taste
1 matsked extra jungfruolivolja
1 tablespoon red-wine vinegar

How to make Pan Seared Salmon on Baby Rocket

Place the salmon fillets in a shallow bowl. Toss well with lemon juice, olive oil, salt and pepper. Let rest for 15 minutes.
Cook the salmon, skinside down in a nonstick skillet over medium-high heat for 2 to 3 minutes, shaking the pan and carefully lifting the salmon with a spatula to loosen it from the pan.
Reduce the heat to medium. Cover the pan and cook until the salmon is cooked through, 3 to 4 minutes more. The skin should be crisp and the flesh medium rare.
Meanwhile, combine the rocket, tomatoes and onion in a bowl. Just before serving, season with salt and pepper and drizzle with oil and vinegar. Toss well.

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