🌿 Pan-Seared Salmon with Asparagus, Garlic Mushrooms, Roasted Cherry Tomatoes & Scrambled Eggs 🥦🍅
A nourishing and colorful dish that brings together succulent salmon, roasted cherry tomatoes, crisp asparagus, garlicky mushrooms, and soft scrambled eggs. Perfect for a protein-packed lunch or dinner (and even brunch), this balanced plate is rich in healthy fats, vitamins, and antioxidants.
🛒 Ingredients
For the Salmon:
- 1 salmon fillet (about 6–7 oz / 170–200 g)
- 1 tsp olive oil
- Salt & black pepper (to taste)
- ½ lemon (for juice)
For the Vegetables:
- 6–8 asparagus spears, trimmed
- 1 cup cherry tomatoes
- 1 cup mushrooms (button or cremini), sliced
- 2 cloves garlic, minced
- 1 tbsp olive oil
- Salt & pepper (to taste)
For the Scrambled Eggs:
- 2 large eggs
- 1 tbsp butter (or olive oil)
- Pinch of salt & pepper
- Splash of milk or cream (optional, for extra creaminess)
Garnish (optional):
- Fresh parsley or dill
- Extra lemon wedges
👩🍳 Instructions
- Prepare the Vegetables:
- Preheat oven to 200°C / 400°F.
- Place cherry tomatoes on a baking tray, drizzle with olive oil, season with salt & pepper, and roast for 12–15 minutes until blistered.
- Meanwhile, heat ½ tbsp olive oil in a skillet. Add asparagus, season lightly, and sauté for 4–5 minutes until crisp-tender. Remove and set aside.
- Cook the Garlic Mushrooms:
- In the same skillet, add another ½ tbsp olive oil and sauté garlic for 30 seconds.
- Add mushrooms, season with salt & pepper, and cook until golden brown (5–6 minutes). Remove and keep warm.
- Pan-Sear the Salmon:
- Pat salmon fillet dry with paper towels. Season with salt & pepper.
- Heat 1 tsp olive oil in the skillet over medium-high heat.
- Place salmon skin-side down (if skin is on). Cook for 4–5 minutes until crispy, then flip and cook another 2–3 minutes until just cooked through.
- Finish with a squeeze of lemon juice.
- Make the Scrambled Eggs:
- Crack eggs into a bowl, season with a pinch of salt, pepper, and a splash of milk/cream (optional).
- Melt butter in a nonstick pan over low-medium heat.
- Pour eggs in and gently stir with a spatula until soft, creamy curds form. Remove while slightly undercooked (they’ll continue cooking from residual heat).
- Assemble the Plate:
- Place asparagus, garlic mushrooms, and roasted tomatoes on one side of the plate.
- Add scrambled eggs and top with the pan-seared salmon fillet.
- Garnish with parsley or dill and serve immediately.
🍽 Servings
- Serves: 1 hearty portion (can easily be scaled up).
📊 Nutritional Information (per serving, approx.)
- Calories: 580 kcal
- Protein: 45 g
- Carbohydrates: 10 g
- Fiber: 4 g
- Fat: 38 g (healthy fats from salmon, olive oil, and eggs)
- Omega-3s: High
- Vitamin D, B12, Selenium, Folate: Excellent source
💡 Notes & Tips
- For extra flavor, marinate salmon in lemon, garlic, and herbs 20 minutes before cooking.
- Don’t overcook scrambled eggs — keep them creamy and soft.
- Swap mushrooms for zucchini, spinach, or bell peppers if preferred.
- Add chili flakes for a little kick.
- Can be served with a side of quinoa, couscous, or sourdough toast for a fuller meal.
🌟 Health Benefits
- Salmon: Rich in omega-3s, supports heart & brain health.
- Asparagus: High in fiber, folate, and antioxidants.
- Mushrooms: Boost immunity, provide vitamin D.
- Cherry Tomatoes: Packed with lycopene, great for skin & heart.
- Eggs: Excellent source of protein and choline for brain health.
❓ Q&A
Q: Can I meal-prep this dish?
A: Yes! Cook the salmon and veggies ahead of time. Scrambled eggs are best made fresh, but you can store and reheat them gently.
Q: Can I use frozen salmon?
A: Absolutely — just thaw completely and pat dry before searing.
Q: How can I make this dairy-free?
A: Use olive oil instead of butter for scrambled eggs, and skip the cream.
Q: What wine pairs well with this dish?
A: A crisp white wine like Sauvignon Blanc or Chardonnay pairs beautifully.