One-Skillet Garlicky Salmon & Broccoli
This one-skillet salmon and broccoli recipe is the perfect 20-minute dinner for busy weeknights. This dish combines tender, flaky salmon with crisp, garlicky broccoli and bell pepper, all cooked in one pan for easy prep and cleanup. Packed with lean protein, omega-3s and a generous serving of veggies, this is one recipe you’ll want on repeat. Broccoli is full of inflammation fighting antioxidants, fiber, and vitamins. Red bell peppers are packed with vitamins A & C.
Makes: 4 servings
Time to cook: 20 minutes
Ingredients
· 2 tablespoons extra-virgin olive oil
· 1¼ pounds skinless center-cut salmon fillet, cut into 1-inch pieces
· 8 cloves garlic, thinly sliced, divided
· ¾ teaspoon salt, divided
· ½ teaspoon crushed red pepper
· 5 cups broccoli florets
· 2 red bell peppers, seeded and chopped (2 cups)
· 1 tablespoon water
· 1 teaspoon grated orange zest
· 1½ tablespoons orange juice
· 1 tablespoon reduced-sodium tamari
· 1 tablespoon thinly sliced scallions
Cooking Instructions
1. Heat 2 tablespoons oil in a large nonstick skillet with a lid over medium-high heat. Add salmon pieces and half of the sliced garlic in an even layer. Sprinkle with ½ teaspoon each salt and crushed red pepper. Cook, uncovered, stirring and turning occasionally, until the salmon is opaque on all sides and just cooked through, 4 to 5 minutes. Using a fish spatula or tongs, transfer the salmon to a plate.
2. Without wiping the skillet clean, add 5 cups broccoli, the chopped bell peppers, 1 tablespoon water and the remaining sliced garlic and ¼ teaspoon salt. Cover and cook, stirring occasionally, until the vegetables are tender-crisp, 4 to 5 minutes. Stir in 1½ tablespoons orange juice and 1 tablespoon tamari. Gently fold in the cooked salmon. Divide among 4 shallow bowls; spoon any remaining liquid from the pan over the bowls. Sprinkle with 1 teaspoon orange zest and 1 tablespoon scallions.
Nutrition per serving
330 calories; 16 grams fat; 3 grams saturated fat; 75 grams carbohydrates; 35 grams protein; 4 grams fiber; 5 grams sugar; 706 milligrams sodium; 984 milligrams potassium
Recipe by Alex Loh, Eating Well Test Kitchen
