| Prep: 10 mins | Cook: 20 mins | Difficulty: Moderate | Serves: 6 |
| kcal | fat | saturates | carbs |
| 450 | 25g | 6g | 10g |
| sugars | fibre | protein | salt |
| 3g | 2g | 38g | 0.75g |
As a native of Portland, Maine, it’s easy to understand why I have an unwavering affection for seafood. However, the dish that truly captures my heart is Pan-Seared Salmon with Torpedo Onions. You see, living near the Atlantic coast, I’ve had the privilege of indulging in some of the freshest catches. This particular recipe, with its combination of beautifully seared salmon and the unique, mild flavor of torpedo onions, never fails to transport me back to the sea breezes and bustling docks of my hometown.
A Play on Traditional New England Flavors
In New England, we often celebrate simple ingredients that are big on flavor. This dish is a refreshing twist on those traditional tastes. While the salmon provides a rich, buttery texture, the torpedo onions, with their subtle sweetness, complement it perfectly. It’s a dish that strikes a balance: luxurious, yet not too heavy, making it perfect for any occasion.
Health Benefits of Pan-Seared Salmon with Torpedo Onions
Not only is this recipe absolutely delicious, but it’s also packed with nutritional benefits. Salmon, as many of you know, is a fantastic source of high-quality protein and omega-3 fatty acids, which are essential for heart health. The torpedo onions add a source of antioxidants and vitamins, contributing to overall well-being. Combining these two ingredients with garlic, fresh lemon juice, and a sprinkle of parsley not only amplifies the flavor but also adds to the health quotient of this dish.
Family-Friendly and Versatile
As a mother of two wonderful girls, Erin and Samantha, I know how important it is to have recipes that the entire family can enjoy. Pan-Seared Salmon with Torpedo Onions is a dish that my whole family loves. It’s elegant enough for special dinners but straightforward enough for a weeknight meal. Plus, it’s similar to other New England classics, like baked haddock or broiled scallops, making it a versatile recipe you can easily pair with rice, roasted vegetables, or even a simple green salad.
This dish wouldn’t be out of place next to a traditional clam chowder or a fresh lobster roll. If you’re looking to complete your meal with an appetizer, consider a light and crisp New England Apple Salad. And if you’re looking for a drink to elevate your dining experience further, a chilled glass of white wine like Sauvignon Blanc or Pinot Grigio would be an excellent match.
Ultimately, Pan-Seared Salmon with Torpedo Onions is more than just a meal; it’s an experience, a nod to the coastal flavors that I hold dear. I hope you enjoy making it as much as I do, and that it brings a taste of the Atlantic to your home, wherever you may be!
For more information about the benefits of incorporating salmon into your diet, you can check out this Harvard Health article. If you’re interested in learning more about the role of onions in a healthy diet, this Medical News Today article is a great resource.
What You’ll Need
Method
Step One
Pat the salmon fillets dry with paper towels. Season both sides with salt and pepper to taste. Set aside.
Step Two
Heat the olive oil in a large skillet over medium-high heat. Once the oil is hot, add the salmon fillets to the skillet, skin side down. Cook for about 4-5 minutes, until the skin is crispy and the salmon is halfway cooked through.
Step Three
Carefully flip the salmon fillets and cook for an additional 3-4 minutes, or until the salmon is cooked to your desired level of doneness. Remove the salmon from the skillet and set aside.
Step Four
In the same skillet, add the unsalted butter. Once the butter has melted, add the sliced torpedo onions. Cook, stirring occasionally, for about 5-7 minutes, until the onions are soft and slightly caramelized.
Step Five
Add the minced garlic to the skillet and cook for another 1-2 minutes until fragrant. Pour in the white wine to deglaze the skillet, scraping up any browned bits from the bottom of the pan.
Step Six
Add the lemon juice and fresh thyme leaves to the skillet. Stir well to combine and let the mixture simmer for 2-3 minutes until slightly reduced.
Step Seven
Return the salmon fillets to the skillet, spooning some of the sauce and onions over the top. Cook for another 1-2 minutes to warm the salmon through.
Step Eight
Garnish with chopped fresh parsley before serving. Serve the pan-seared salmon with torpedo onions hot, along with your favorite sides. Enjoy!
