Seared salmon with roasted asparagus & parsnip mash


My husband and I have salmon once a week for dinner, sometimes more. I always used to bake it, but recently started to sear it, then finish cooking it in the oven. I love when it has a bit of a crisp on the outside, and tender on the inside.

This recipe is easy, and is sure to impress. The parsnip has a rich flavor after roasting, and paired with the buttery salmon and crisp asparagus, it will become a favorite to add onto your healthy menu.

-Serves 2-

-1 bushel of asparagus

-1 lb of wild salmon (cut into 2 servings)

-1 large parsnip

-1 tsp salt

-1 tsp pepper

-1/2 of a fresh lemon

-3 tsp extra virgin olive oil

-1 tsp grass fed butter (Kerrygold)

* I have given instructions based on the order in which I prepared the dinner 

 Parsnip mash:

-preheat oven to 400 degrees

-Peel parsnip and cut into pieces, lay out on small baking sheet, drizzle with tsp oo and 1/2 tsp salt and pepper. Bake in oven for about 20 mins, till parsnip has softened and is golden brown.

-Put roasted  parsnip in food processor, with 1/2 tsp grass fed butter, and drippings from pan. pulse till the parsnip has been pureed. Put in a small bowl and cover with aluminum foil to keep warm.


-Lower oven temp to 375

-pat dry fillets and season with lemon juice, and pinch of salt and pepper. (you can also  use your favorite seafood seasoning or marinade)

-In a medium size, oven safe saute pan,  melt the 1/2 tsp oo and 1/2 tsp of butter on med-high heat. When it is good and hot, lay the salmon fillets in, skin side facing up. let it sear for about 3-4 minutes. Turn to sear the skin side for another 3 mins. Place pan in preheated oven and bake for 15 mins. Your salmon is done when it is firm inside and opaque in color.


*Asparagus doesn’t take long at all to roast, so when the salmon has about 5-10 mins left  baking in the oven, that’s when I put it in. That way the meal all comes together at the same time,

-On a cookie sheet, lay out rinsed asparagus, and season with a drizzle of olive oil, and a pinch of salt and pepper. While the salmon is cooking in the oven,  put in the asparagus and cook until they are super green and have softened a bit.

You can now plate and serve your seared salmon with roasted asparagus and parsnip mash!

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