Method: 8-Minute Paleo Meal with Pan-seared Fish/Chicken/Tofu and Veggies


Pan-seared salmon with asparagus and fennel

 

 

A 1-dish, 8-minute meal with pan-seared fish (chicken or tofu) and veggies

Be sure to have everything ready before cooking because this is a fast-moving short cooking method.

The amount that most large skillets can handle is enough for 2 servings. 

This recipe is designed as a cooking method. Use this same method over and over again but each time choose different meat, veggies and seasonings.

Here’s a list of cooking methods that home cooks should know.

Use a large flat-bottom skillet in order to move the food around as you’re cooking (similar to cooking in a wok).

The first stage of this cooking method is different from most all recipes because I steam the onions and veggies — not fry them.

Here’s a gallery of images from an Online Cooking Class with 90+ people.

And, here’s a twist, check out this one recipe that works for making pancakes, muffins and cake!

 

8-minute Pan-Seared Salmon with veggies and sauce

Be sure to have everything ready before cooking because this is a fast-moving short cooking method.
The amount that most large skillets can handle is enough for 2 servings. 
This recipe is designed as a cooking method. Use this same method over and over again but each time choose different meat, veggies and seasonings.
Use a large flat-bottom skillet in order to move the food around as you're cooking (similar to cooking in a wok).
The first stage of this cooking method is different from most all recipes because I steam the onions and veggies — not fry them.
Cook Time8 mins
Course: Dinner
Cuisine: American, Asian, French, Italian, Mexican, Moroccan
Keyword: 1-dish meal, Salmon
Servings: 2 servings
Author: JoniSare.com

Equipment

  • knife and cutting board
  • large flat-bottom skillet with lid
  • spatula (to flip the veggies and fish/meat)
  • bowls (for the cut veggies and meat)
  • spoons (for the seasonings and condiments)

Ingredients

  • 1 or 2 Salmon steaks, or fillets (with skin is my preference)
  • 1 cup onion (chopped small; or leeks, or shallots)
  • 1 tbsp oil (choose an oil that pairs well with the cuisine, see Notes, below)
  • 2 clove garlic (minced)
  • salt (optional, depends if the seasoning and condiment you are using has enough salt)

Veggies, choose 2 of these quick-cooking veggies:

  • 1 bell pepper (chopped small)
  • 1 zucchini (1/4-inch slices)
  • 1 bunch asparagus (1-inch pieces)
  • 1 cup cauliflower (small florets)
  • 1 cup broccoli (small florets)
  • 1 bunch chard (chopped; omit the stems or thinly slice them)
  • 1 bunch kale (chopped; omit the stems or thinly slice them)
  • 1 bunch spinach

Choose a cuisine:

    Asian

    • 1/2 tsp Asian seasoning blend (+salt, if needed)
    • 1 tbsp ginger (minced)
    • 1 tsp soy sauce, mixed with 1 tbsp water (or use 1 tbsp lite soy sauce)
    • 1 tbsp rice wine vinegar
    • toasted sesame seeds (garnish)
    • peanuts or cashews (garnish)

    Italian

    • 1 tsp Italian seasoning blend (+salt, if needed)
    • 2 tbsp pesto (I drain most of the oil and use it for salads)
    • lemon zest (garnish)
    • olives or capers (garnish)

    French

    • 2 pinch salt, per salmon piece
    • 1 tsp dried tarragon
    • 1 tsp Dijon mustard, mixed with 1 tbsp water
    • 1 tbsp hummus, mixed with 1/2 cup water
    • fresh tarragon (garnish)

    Cajun

    • 1 tsp Cajun seasoning blend (+salt, if needed)
    • 1/2 cup tomato sauce
    • sun-dried tomatoes (garnish; oil-packed or rehydrated in water)

    Moroccan

    • 1 tsp Ras El Hanout seasoning blend (+salt, if needed)
    • 1 tbsp hummus, mixed with 1/2 cup water (or 1/2 cup tomato sauce)
    • yogurt (garnish)
    • green olives (garnish)

    Greek

    • 1 tsp Greek seasoning blend (+salt, if needed)
    • 1 tbsp hummus, mixed with 1/2 cup water (or 1/2 cup tomato sauce)
    • Kalamata olives (garnish)

    Middle East

    • 1 tsp Za’atar seasoning blend (or Baharat seasoning blend; +salt, if needed)
    • yogurt
    • fresh thyme (garnish)
    • black pepper (garnish)

    Spanish

    • 2 pinch salt, per salmon piece
    • 1/2 tsp smoked paprika
    • 2 tbsp Chimichurri
    • parsley (garnish)

    Mexican

    • 1 tsp Fajita seasoning blend (taco seasoning blend; +salt, if needed)
    • 1/2 cup salsa (your choice; I use mild roasted salsa)
    • cilantro (garnish)

    Indian

    • 1 tsp curry powder (or Garam Masala, or similar; +salt, if needed)
    • 1 tbsp curry paste (red or green, mix with 1/4 cup water if the paste is too thick)
    • cilantro (garnish)

    Instructions

    DIRECTIONS

      SEASON the salmon:

      • Sprinkle the salmon with the seasoning (and salt, if needed). Set aside.

      STEAM the aromatics:

      • In a large skillet, steam the onions in 1/8 cup water, on medium heat covered with the lid. Let cook until soft, about 3 minutes. Stir/flip occasionally. Add more water if it evaporates before the onions are soft.

      STEAM the veggies:

      • Add the veggies, mix well with the onions, let cook until al dente, about 3 minutes. Stir/flip occasionally. Add more water if it evaporates before the veggies are soft.

      SEAR the salmon:

      • Remove the lid and clear the center of the pan, let the water evaporate and then add oil to the center. When the oil is hot put the salmon in the hot oil, skin-side down. Let cook until brown, about 1 minute.
      • Flip the salmon and add the garlic (and ginger, if using) to the side of the salmon, let cook in the hot oil until garlic is golden and salmon is cooked, about 30 seconds.

      ADD the sauce:

      • Add the sauce to the garlic and stir well with all veggies. The sauce will deglaze the brown glaze on the bottom of the pan created by the onions and veggies. If needed, add a couple of tablespoons of water to lift the brown glaze and mix it into the food.

      Taste and adjust flavors

      • Check first -- is there enough seasoning and condiments.
      • Secondly - check for saltiness, add more if need be. If too salty, add a touch of sour (such as lemon juice or vinegar). If too sour, add a sprinkle of sugar.

      SERVE:

      • Transfer the salmon to your plate (skin-side up or down); then the cooked veggies with the sauce.
      • Top with a garnish, if using.

      Notes

      Substitutions for Salmon (enough for 2 servings) 
      • Any fish, if thinner then the cooking time will be much faster
      • Thinly sliced beef (stir-fry slices)
      • Bite-size pieces of chicken (chicken tenders, breast or thighs – boneless/skinless)
      • Any ground meat
      • Crumbled tofu ("extra firm" and excess water removed is best)
      Oil choices:
      • A neutral oil will go with any of these cuisines.
      • Peanut oil goes well with Asian cuisine.
      • Olive oil goes well with most, but choose a lighter version for the Asian and Indian cuisines. 
      Serve with cooked:
      • rice, quinoa, couscous
      • potatoes, sweet potatoes, squash