Pan Fried Salmon with Greens

In my attempt to continue losing weight, I’ve decided to add some more seafood to my diet. After a bit of a break in the kitchen, I’m back to cooking at least three times a week. With even more whispers of a pending lockdown, it’s the one thing they can’t take away from me. I love cooking. I enjoy it. And I want to learn to work with more types of foods.

With the rising cost of meat in general, seafood can be a healthy alternative depending on where you live. I use PC Express for my weekly orders so I can keep an eye out for weekly specials. I stock up on frozen goods when I can. I opt for things like canned tuna for lunches, imitation crab or lobster, basa and salmon fillets. Although I love shrimp, I never feel full when eating shrimp as a main meal – so I save those for family dinner nights. If we ever get to do those again.

When it comes to salmon, I tend to go for the Highlander brand. I just checked and fresh salmon from the deli runs up to $53/kg. Yikes. That’s insane. I also tend to go for boneless salmon as I’m not fan of picking bones out of my teeth.

Pan Fried Pink Salmon

This week, I cooked salmon twice and it was delicious. Salmon is pretty versatile and goes with many side dishes – pasta, rice, quinoa or just a side of greens. For vegetables you can use frozen or fresh. I used a combination of fresh kale and frozen broccoli.


  • 2 salmon fillets (fresh or frozen)
  • 1 cup of kale
  • 1 cup of broccoli
  • 1 cup of thinly diced onions (spring or yellow)
  • 1 teaspoon of minced garlic
  • 1 teaspoon of: salt, black pepper, parley flakes
  • 1 teaspoon of lemon juice (real lemon for best results)
  • 1 tablespoon of olive oil or butter


In a large frying pan or skillet, heat up the olive oil or butter using medium high heat. If using butter, wait until it has melted before the next step.

Add in the minced garlic – and if you want – some finely chopped onions. Yellow or spring onions would work well here. If using onions, cook until onions are tender or slightly brown.

Add the salmon to the onion mix and give it a good stir. Let the salmon cook for about 3-4 minutes before flipping over. You can either cook the fillets in entirety, or cut them into smaller pieces. Add in the broccoli and season to your liking. You can drizzle some of the lemon juice on in this step as well. Cook for an additional 3-4 minutes and flip over.

I love crunchy broccoli which means you only need to cook it or steam it for a few minutes.

When the salmon is nearly finished, add in the kale. Kale doesn’t take very long to cook and you want it partially crunchy for best quality. This will take only a few minutes depending on how hot your stove-top is. Add more seasoning if desired.

PRO TIP: If you want the best tasting kale – prep it the night before by washing and massaging it with cold water. Rip off the stems. Add some olive oil, salt and pinch of garlic salt. Store in the fridge overnight in an air tight container.


I only used half the package, two small fillets, so this made only one serving. If you’re preparing this for two, just double the ingredients or serve with a side dish. What goes well with salmon? So many great things.

You can serve salmon with a side of rice, pasta, salad, steamed asparagus or even a baked potato. I opted for a piece of toast with cheese melted on it and – it really hit the spot.

Another pro tip – while I use bottled spices and herbs, if you really want to make these recipes shine, use fresh herbs. Some herbs you can grow all year round right in your kitchen! Sea salt is also awesome for cooking seafood.

Social Media

Make sure to follow me on instagram. It’s a new account that I use for sharing recipe ideas and pictures of food that I cook. Sorry for the triple posting today – I don’t normally post this much I promise.

Thanks to all my new followers – I look forward to hearing from you in the comments. You can find more of my recipes on the “food” page. I’m currently going through older posts and renaming them as well.


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