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Salmon fillets cooked in a cast iron skillet with Spring vegetable ragout, frizee lettuce and lemon slices

Cast Iron Skillet Salmon with Spring Ragout

Cast Iron Skillet Salmon. Salmon is beautifully seared crispy and tender and surrounded by a flavorful Spring Ragout of celery, carrot, shallot, garlic and white beans.

Course Main Course Seafood
Cuisine American
Keyword Cast Iron Skillet, Gluten Free, salmon
Prep Time 15 minutes
Cook Time 15 minutes
Servings 2
Calories 803 kcal

Ingredients

  • 14 1/2 ounce White Beans canned, drained and rinsed
  • 4 Tablespoon olive oil divided
  • 1 cup carrots cleaned and diced
  • 1 cup celery diced
  • 1/4 cup shallot diced
  • 1 clove garlic diced
  • 1/2 teaspoon dried thyme
  • 1/2 teaspoon dried rosemary
  • 3/4 pound Salmon fillet
  • salt and pepper to taste

Instructions

  1. Using a colander, drain and rinse the beans.

  2. Chop the carrots, celery and shallot. Chop the garlic and set aside separately from the other vegetables.

  3. Heat a cast iron skillet over medium high heat. Add 2 tablespoons of the oil. Once the oil is shimmering, add the carrots, celery and shallot. Add the thyme and rosemary.

  4. Cook, stirring often until the vegetables are starting to soften and are slightly toasted. Add in garlic and beans. Cook just until garlic is fragrant and beans are heated through. Using a spatula, remove vegetables from the pan to a plate. Cover to keep warm.

  5. Wipe out the cast iron skillet with a paper towel and add the remaining two tablespoon of oil. Heat should be at medium to medium high. Depending on your burner power.

  6. When oil is hot, add the salmon skin side down. Salt and pepper to taste and add a squeeze of lemon if you'd like. Cook for 3 - 4 minutes, or until skin is crispy and salmon appears to be cooked about half way through.

  7. With a metal spatula, turn the salmon to cook on the flesh side. Cook for 2 - 3 minutes or until salmon appears to be done. Press on salmon. If it is starting to flake (flesh spreads apart), salmon is cooked.

  8. To serve divide the salmon between two plates. Surround with the Spring Vegetable Bean Ragout. Serve immediately.

Nutrition Facts
Cast Iron Skillet Salmon with Spring Ragout
Amount Per Serving
Calories 803 Calories from Fat 360
% Daily Value*
Fat 40g62%
Saturated Fat 6g38%
Cholesterol 94mg31%
Sodium 139mg6%
Potassium 2212mg63%
Carbohydrates 58g19%
Fiber 15g63%
Sugar 4g4%
Protein 55g110%
Vitamin A 4424IU88%
Vitamin C 4mg5%
Calcium 230mg23%
Iron 10mg56%
* Percent Daily Values are based on a 2000 calorie diet.