Seared Salmon with Spring Sauté

Dr. Oz Tip: I love salmon and eat it at least twice a week. I look for wild—in season through early fall—since it's typically lower in saturated fat than farmed. You could also make this recipe with a white fish or chicken.

Total Time:
Level: Easy
Serves: 4


  • 1 bunch (about 1 lb) asparagus, tough ends removed
  • 1 c. packed flat-leaf parsley
  • ½ c. packed mint leaves
  • ½ c. plus 1½ tsp extra-virgin olive oil
  • 4 6-oz skinless salmon fillets
  • ½ tsp. black pepper
  • 1 tsp. unsalted butter
  • 1 large leek, white and light green parts only, cut into ½-inch rings
  • 1 bunch radishes, trimmed and halved, quartered if large
  • 5 oz. snap peas, ends trimmed, strings removed
  • ½ head Boston lettuce, sliced into ¼-inch-thick ribbons, or 2 cups baby spinach
  • 1 tsp. salt


  1. Heat oven to 350°F. Slice each asparagus spear into 3 equal pieces.
  2. Puree parsley, mint, ½ cup of the oil, and ¼ tsp of the salt in a food processor.
  3. Heat a nonstick ovenproof pan over medium heat with ½ tsp of the oil. Season salmon with ¼ tsp of the salt and ¼ tsp of the pepper. Place in pan, skinned side up; cook until fish starts to brown, about 3 minutes. Transfer to oven without flipping; bake 6 to 8 minutes for medium.
  4. Meanwhile, heat butter and remaining 1 tsp oil in a nonstick pan over medium heat. Add leek and radishes; cook until radishes are translucent and leeks are soft, 4 to 6 minutes.
  5. Add asparagus, snap peas, remaining ½ tsp salt, remaining ¼ tsp pepper, and 2 Tbsp water; cook until crisp-tender and bright green. Remove from heat. Stir in lettuce or baby spinach.
  6. Serve fish over vegetables. Top each fillet with 1 tsp herb oil and lemon zest.

323 cal, 14 g fat (3 g saturated), 37 g protein, 11 g carb, 4 g sugar, 3 g fiber, 571 mg sodium, 82 mg cholesterol per serving

This recipe originally appeared in the May/June 2014 issue of Dr. Oz The Good Life.

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