This Salmon Veggie Plate is a simple yet elegant meal designed for anyone who wants to enjoy clean, wholesome flavors without complicated cooking. A tender, golden seared salmon fillet sits beside vibrant broccoli, juicy cherry tomatoes, sweet corn, and roasted squash for a beautifully balanced dish. Every ingredient offers texture, nutrition, and freshness, making it ideal for a healthy lunch or light dinner. It’s rich in protein, vitamins, and fiber—perfect for meal prep, fitness plans, or a comforting home-cooked plate.

Pan-Seared-Salmon-Plate

⭐ Ingredients (Serves 1–2)

For the Salmon

  • 1 salmon fillet (180–200g)
  • 1 tbsp olive oil
  • Salt and pepper, to taste
  • 1 tsp lemon juice
  • 1 small garlic clove

For the Vegetables

  • 1 cup broccoli florets
  • 4–5 cherry tomatoes
  • ½ cup corn kernels
  • 4–5 slices roasted squash (kabocha or pumpkin)
  • Salt, to taste
  • 1 tsp olive oil
  • Optional herbs: parsley, thyme

⭐ Instructions (Full Professional Method — 500 Words)

1. Prepare the Salmon

Pat the salmon fillet dry with a paper towel. This ensures a crisp sear. Season both sides with salt, pepper, and a splash of lemon juice. Let it rest for five minutes while you prepare the vegetables. A dry surface and proper seasoning help the salmon cook evenly and develop a golden crust.

2. Cook the Broccoli

Bring a small pot of water to a boil. Add the broccoli florets and blanch them for 1–2 minutes until bright green. Immediately transfer to cold water to stop the cooking. This step keeps the broccoli crisp, vibrant, and full of nutrients. Drain and set aside for plating.

3. Roast or Pan-Heat the Squash

If using pre-roasted squash, warm it in a pan with 1 tsp olive oil. If roasting fresh squash, slice it into half-moon shapes, drizzle with oil, season with salt and pepper, and roast at 200°C (400°F) for 15–20 minutes until tender and lightly caramelized.

4. Cook the Corn

You can steam the corn for 2–3 minutes or warm frozen corn directly in a pan. Keep it simple—just a pinch of salt is enough to keep the natural sweetness.

5. Cook the Cherry Tomatoes

Heat a small pan with 1 tsp olive oil. Add the cherry tomatoes and cook for 1–2 minutes until the skins begin to blister. Blistered tomatoes bring acidity and freshness to balance the richness of the salmon.

6. Pan-Sear the Salmon

Heat 1 tbsp olive oil in a nonstick pan over medium heat. Place the salmon skin-side down (or presentation side down if skinless). Press gently for 10 seconds so it doesn’t curl.
Cook for 3–4 minutes until golden. Flip and cook the other side for 2–3 minutes, adding a crushed garlic clove to the oil for aroma.
The salmon should remain moist and flaky—not dry.

7. Assemble the Plate

Place the cooked salmon at the center of a large plate. Arrange broccoli, corn, blistered tomatoes, and roasted squash around it in separate sections for a clean, restaurant-style presentation. Drizzle a little lemon juice or olive oil if desired.

8. Serve

Enjoy immediately while warm. Pair with quinoa, rice, or a light salad if you prefer a more filling meal.

⭐ Chef’s Tips

  • Do not overcook salmon—remove when it flakes easily.
  • Add chili flakes or dill for extra flavor.
  • Swap broccoli with asparagus or beans if preferred.
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