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The best salmon recipe for busy weekday lunches and dinner; this quick and easy pan seared salmon recipe is healthy, easy to make, and delicious.

Pan Seared Salmon With Vegetables

  • Author: Nkechi Ajaeroh
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: Serves 4 - 5 1x
  • Category: Entree
  • Method: stovetop
  • Cuisine: American/Universal
  • Diet: Vegetarian


This pan seared salmon with sautéed pot-pie style vegetables recipe is healthy, easy to make, insanely delicious, and finger-licking good! The best salmon recipe for busy weekday lunches and dinner, because it cooks in no time. Use your favorite vegetable and enjoy this crispy seared salmon dinner with your family.


  • 4 cuts of salmon
  • 1 big bulb of onions for salmon (cut spirally for caramelizing and cooking the salmon)
  • Another 1 cup of cut /chopped onions (for cooking the vegetables)
  • 2 cloves of garlic (chop alongside onions for cooking vegetables)
  • 3 cups frozen peas
  • 4 cups of cut fresh carrots (you could use frozen, I personally prefer fresh for this recipe.)
  • 4 cups of cut fresh potatoes
  • 2-teaspoons of salt (plus more as desired) for cooking the potatoes, cooking the vegetables and searing the salmon
  • ¼1/3-cup of oil for searing the salmon and 2 tablespoons more for cooking the vegetables; any choice of vegetable oil works.
  • 3 seasoning cubes or 3 teaspoons of seasoning powder
  • ¼ teaspoon black Pepper
  • ½1 tablespoon fresh rosemary (dry would work just fine)
  • 1 tablespoon of flour
  • ½ cup of whole milk
  • ¼ cup of water


For the vegetables

  1. Wash and cut potatoes in 1-2 inch sizes; you need about 4 cups. Wash and cut all the other vegetables: carrots, onions, and garlic. Precook potatoes in boiling water with a teaspoon salt for 6-8 minutes or until it is halfway cooked. Then drain the water and set aside.
  2. Set a clean pan on a medium – high heat on a stove. Add vegetable oil, and allow to heat up. Then add some salt, onions, and garlic and allow to cook for 2-3 minutes while stirring continuously. Add carrots to the pot, continue to stir and cook for about 5 – 6 minutes, it should still be crunchy. Now add potatoes, peas, 1 seasoning cube (or a teaspoon seasoning powder) and give a good stir. Then sprinkle the flour and stir one more time.
  3. Cover the pot and cook for 3 minutes (on low heat) so that the flour is no longer raw. Stir in ½ cup of milk, and ¼ of water. Crush in another seasoning cube, pepper, rosemary, as well. Cover the lid and cook for 5 minutes while stirring in between. Taste and adjust flavors, (if needed), and your pot pie-style vegetables are ready. Empty into a clean dish and set aside until salmon is ready for serving.

For Salmon

  1. Remove salmon from freezer to thaw (if using frozen salmons, I mostly use frozen☺) Wash and dry out excess water with a paper towel, place salmon on a board. Liberally sprinkle salt on both sides of salmon; sprinkle black pepper with caution (especially if this meal is equally for kids.)
  2. Place a big pan on the stove, and add oil to heat up. Add about ½ teaspoon salt to the hot oil, add onion and start caramelizing, be patient with this process. Continue to stir to avoid onions sticking to the pot and burning. Cook for about 10 – 12 minutes to ensure a good caramelization, then reduce heat and crush in a seasoning cube (or 1 teaspoon seasoning powder), stir well to combine. Then, make a hole in the pan by gently moving the onions away so you can strategically place the salmons. Gently add the salmon to the pot, and then gently heap the caramelized onions on top of each salmon to protect them from over-drying. (Turn the stove back to medium-high after placing the onions on top of the salmon)
  3. Cook salmon for 6 minutes on each side; repeating the same process. After 6 minutes on the second side (12 minutes total), reduce the heat, cover the lid, and allow to simmer down for another 2-3 minutes. Do not overcook. Salmon is ready after 3 minutes; gently remove from the pot and place on serving plates. Serve with already prepared potpie style veggies. Garnish with fresh rosemary, scallions or parsley.


Be careful not to let the vegetable to dry out, it has to be moist that’s why kids love it. If it becomes dry then you will need some stew or gravy.

Lower the heat before flipping salmon to avoid breaking if it is sticking to the bottom.

Ensure to use a pan that can accommodate all the four salmons at the same time. It makes it easier.

Divide the vegetable oil so you can cook both the vegetables and salmon in separate oil. I don’t want my veggies smelling too fishy.

If using all frozen vegetables, then cooking time will reduce.

Keywords: Crispy Salmon, Fish recipe, Healthy Eating, Healthy Salmon, Juicy Salmon, Pan fried Salmon, Pan-seared salmon, pot pie, Recipes, Salmon, Salmon and vegetables, Salmon dinner, Salmon Recipe, Sautéed Vegetables

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