Pan-Seared Salmon with Baby Arugula Salad

Chinook Salmon

Chinook Salmon

By Cat, Dec 2007 (Photo, right, from Wikimedia Commons)

See also:  1. Fish and Seafood Menu;

Salmon is just about my favorite fish (after lutefisk), but I avoid Atlantic farmed salmon and stick with wild-caught Pacific salmon: sockeye, coho, and chinook/king salmon.

I am also fond of arugula, with its spicy-bitter taste. The combo of ingredients in this recipe makes my mouth water, but I’ve not yet tried this recipe.

Pan-Seared Salmon with Baby Arugula

This recipe is adapted from Extraordinary Health magazine (1), and serves 2. The magazine included this recipe in an article titled “Inflammation Cooling Recipes.” In this case, most of the ingredients fit this bill, including the wild salmon, arugula, olive oil, tomatoes and almonds. Other inflammation-cooling foods (according to the article) include:

  • green, leafy vegetables, cruciferous vegetables such as broccoli and cauliflower, bell peppers, sweet potatoes, onions, garlic;
  • avocados, cherries, apples, blueberries, pineapple; and
  • spices like ginger, garlic, curry, turmeric and cayenne pepper.

Serves 2.

Ingredients & Equipment:

  • Salmon:
  • 12 oz wild-caught salmon (fillet)
  • 2 Tbsp freshly squeezed lemon juice
  • 2 Tbsp extra-virgin olive oil
  • Unrefined sea salt & freshly ground black pepper
  • Salad:
  • 3 cups baby arugula
  • ⅔ cup cherry or grape tomatoes, halved
  • ¼ cup red onion, thinly sliced
  • 1 Tbsp olive oil
  • 1 Tbsp red wine vinegar
  • ⅛ cup slivered almonds (garnish)
  • Equipment:
  • shallow bowl (for marinating salmon)
  • cast iron skillet
  • salad bowl


  1. Prep Salad: Wash and dry greens; halve tomatoes; slice onion thinly. Combine in salad bowl.
  2. Salmon: Mix lemon juice, olive oil, with salt & pepper to taste in shallow bowl. Add salmon and let stand 15 minutes, turning salmon over halfway through.
  3. Heat 1 Tbsp olive oil in skillet over medium-high heat, add salmon and cook 2 – 3 minutes. Reduce heat and cook 3 minutes longer, or until done (flesh should be slightly soft in the middle, as it will continue to cook when off-heat). Remove from heat.
  4. Finish Salad: Whisk oil and vinegar with salt and pepper to taste in small bowl then drizzle over the salad.
  5. Cut salmon into bite-size pieces and scatter over the top of the salad. Sprinkle slivered almonds over, and serve.


  1. Extraordinary Health magazine, Volume 9, page 24 recipe (

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