One-Pan Salmon and Asparagus
Perfectly pan-seared salmon with tender asparagus, all in one pan. A healthy dinner with 42g protein, omega-3s, and barely any cleanup.
PROTEIN 42g
CALORIES 440
P:E RATIO 9.5
TIME 20m
YIELD 2
P:E 9.5
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
2 salmon fillets (6 oz each) 42G PROTEIN
1 bunch asparagus, trimmed HIGH FIBER
2 tbsp olive oil FLAVOR
2 cloves garlic, minced FLAVOR
1 lemon, halved FLAVOR
1 tbsp butter DAIRY
Salt, pepper, and dill FLAVOR
MEAL PREP LOGISTICS
- Storage: Refrigerate for up to 2 days.
- Batching: Don't move the salmon while it sears — you want that golden crust.
- Reheat: Oven at 275°F for 8 minutes. Microwave works but texture suffers.
EXECUTION STEPS
01
HIGH HEAT SEAR
Heat olive oil in a large skillet over medium-high heat.
02
THE MACRO PREP
Season salmon with salt, pepper, and dill. Place skin-side up and sear 4 minutes.
03
VEGGIE STEAM-SAUTÉ
Flip salmon. Push to one side and add asparagus and garlic.
04
VEGGIE STEAM-SAUTÉ
Add butter and squeeze lemon over everything.
05
STEP 5
Cook 4-5 minutes more until salmon reaches 145°F and asparagus is tender.