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Salmon fillets cooked in a cast iron skillet with Spring vegetable ragout, frizee lettuce and lemon slices
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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
Prep Time 15 minutes
Cook Time 15 minutes
Servings 2
Calories 803kcal

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

  • Using a colander, drain and rinse the beans.
  • Chop the carrots, celery and shallot. Chop the garlic and set aside separately from the other vegetables.
  • 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.
  • 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.
  • 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.
  • 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.
  • 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.
  • To serve divide the salmon between two plates. Surround with the Spring Vegetable Bean Ragout. Serve immediately.

Nutrition

Calories: 803kcal | Carbohydrates: 58g | Protein: 55g | Fat: 40g | Saturated Fat: 6g | Cholesterol: 94mg | Sodium: 139mg | Potassium: 2212mg | Fiber: 15g | Sugar: 4g | Vitamin A: 4424IU | Vitamin C: 4mg | Calcium: 230mg | Iron: 10mg