380 kcal 36g protein 20 min Low-CalorieHigh-ProteinQuick

One-Skillet Salmon with Garlicky Broccoli

Pan-seared salmon fillets with broccoli, garlic, and lemon in one skillet.

This is the kind of dinner that proves weeknight cooking doesn’t have to be complicated. Everything happens in one skillet, in 20 minutes flat, and the result is restaurant-quality: salmon with shatteringly crisp skin, broccoli that tastes deeply savory from all the browned bits left behind, and a bright lemony pan sauce that ties everything together. Each serving delivers 36g of protein for just 380 kcal — perfect for when you want something satisfying but light.

Ingredients

Serves 2

2 salmon fillets (about 120g each), skin on
1 large head broccoli, cut into florets
3 tbsp extra virgin olive oil, divided
4 garlic cloves, minced
1 lemon (zest + juice)
1/2 tsp red pepper flakes
1/2 tsp sea salt
1/4 tsp freshly ground black pepper
2 tbsp fresh parsley, chopped
1/4 cup low-sodium chicken broth or water

Method

Pat the salmon fillets dry with paper towels. Season generously with salt, pepper, and half the lemon zest.
Heat 1 tbsp olive oil in a large skillet over medium-high heat. Place the salmon fillets skin-side down and cook for 4 minutes without moving, until the skin is crispy and golden.
Flip the salmon, reduce heat to medium, and cook for another 2-3 minutes until just opaque. Transfer to a plate and tent with foil to keep warm.
Add the remaining 2 tbsp olive oil to the same skillet. Add the broccoli florets, season with a pinch of salt, and sauté for 3-4 minutes until bright green and starting to char at the edges.
Push the broccoli to one side of the skillet. Add the minced garlic and red pepper flakes to the cleared space and cook for 30 seconds until fragrant.
Pour in the broth (or water) and the lemon juice. Scrape up any browned bits from the bottom of the pan. Let everything simmer for 1 minute to meld the flavors.
Return the salmon to the skillet, spoon some of the garlicky broccoli mixture over the top, and sprinkle with fresh parsley and the remaining lemon zest.
Serve immediately, straight from the skillet or plated with a wedge of lemon on the side.