Project Description

Pan-Seared Lemon Salmon

Rich in flavor and nutrients, hints of summer and winter, sure to leave you satisfied any time of year.


One day I thought about how to incorporate more healthy fats and Omega’s into my meals. I researched different recipes involving salmon and walnuts as I knew these were two I should use to make a healthy meal. I personally love all of the ingredients in this meal, especially olives, and lemon, so I thought about how to create a balance of flavors as they can be quite strong. I hope you enjoy the result!

I suggest paring this with my Strawberry Spinach Lentil Salad!

Let’s talk about these amazing ingredients!

  • Salmon- rich in polyunsaturated fats like Omega-3 & 6, iron and vitamin b3. The healthy fats are essential to all diets and help reduce inflammation, improve brain function and speed up metabolism.

  • Olives- full of iron and good fats that support the nervous system to be calming, strengthening, and protective. Iron aids in the formation of hemoglobin, which carries oxygen throughout the body which is necessary for the brain.

  • Walnuts- Much like salmon walnuts are Omega-3 rich. Omega-3 is a healing fatty acid that lowers levels of triglycerides, a type of fat in the bloodstream. Walnuts are similarly shaped like brains, so it only seems right to eat lots of walnuts for brain health!

  • Lemon- This citrus fruit is a rich source of vitamin C. It also contains vitamin B, riboflavin, calcium, phosphorus, magnesium and much more. Magnesium

  • Parsley-Parsley is rich in vitamin A, several B vitamins, vitamin K and has more vitamin C than most citrus fruits. It boosts the immune system and can prevent against many infections, colds and other diseases.

Pan-Seared Lemon Salmon with Walnut Olive Tempanade

Full Recipe

  • SERVES 2-4
  • Salmon:

  • 1 fresh, wild-caught salmon filet, about 16oz

  • 3 tbs olive brine from olives

  • 3 tbs lemon juice

  • Black pepper & cayenne to taste

  • Walnut Olive Spread*:

  • 1 cup mixed, pitted olives (I used green & black), reserve brine

  • ½ cup walnuts, toasted & roughly chopped

  • Juice from ½ lemon

  • 2 cloves of garlic, roughly chopped

  • 2 tbs olive oil, divided

  • 1 tbs whole grain Dijon mustard

  • 1 tsp oregano, fresh or dried

  • ½ tsp paprika

  • 4-5 fresh thyme sprigs, leaves removed from stems

  • Pepper to taste

  • Salmon Marination:

  • In a small bowl, mix together olive brine, lemon juice, pepper, and cayenne. Set aside. Drizzle 1 tbs of the olive oil in a baking dish big enough for the filet. Place filet over oil in dish then cover with the marination mix. Chop about have of the parsley and sprinkle over salmon. Place dish in the fridge.

  • Walnut Olive Spread:

  • Roast walnuts, pumpkin and sunflower seeds on baking tray for about 8 minutes. Be sure to watch carefully as they can burn easily. Set aside seeds.

  • Place all ingredients of the spread in the bowl of a food processor. Blend on high until spread texture is formed. Transfer to a small bowl and set aside.

  • Next, preheat a pan on medium, add rest of olive oil and once heated, add filet (including marination) skin side down and sear for about 5 minutes, spooning juices over salmon. Carefully flip over and cook for another 7 minutes or so, flipping around once more if needed, until salmon is cooked through and only slightly translucent in the thickest part of the filet. It should be a nice light pink color. Turn off heat and plate. Top with spread and enjoy!

  • *If nut allergy is present, substitute walnuts for roasted sunflower or pumpkin seeds.