In this dish, there’s the (dairy-free!) sunflower dill pesto that gets all of its creamy deliciousness from toasted sunflower seeds, and a little touch of mayo. It’s big on flavour and full of good for you stuff like seeds and herbs and lemon. There’s no need not to go all sauce crazy with this one.
Then there’s the salmon. It’s pan seared to crisp the skin then finished for a few minutes in the oven at a low temp so it stays very tender. As always, the only trick here is to not over cook it.
Aaaannd the broccoli. OMGoodness the broccoli. It’s very similar to the Roasted Broccolini recipe I created a while back, only it’s much simpler. And it’s broccoli, not broccolini. What happens when you broil it for a few minutes on high heat is the florets get all crispy and get this deliciously nutty thing going on. Once you make it this way you might never be able to eat broccoli any other way again. 
Did I also mention that you can be sitting down to eat this feast in just 30 minutes? What are you waiting for?
So if the big trick with cooking pan seared salmon, or any king of fish, is not to over cook it, then how do you know when it’s done?
The 100% most reliable way is to get yourself a handy little gadget called an instant read thermometer. Fish is cooked through when it reaches an internal temperature of 140 degrees Fahrenheit (60 degrees Celsius). Once it gets over this temperature it will start to dry out and become something that no one wants to eat.
While you’re waiting for your instant read thermometer to arrive in the mail there are a few tricks you can use to make sure you don’t overcook your salmon. When the salmon is cooked through you’ll see that it changes to a lighter colour. Depending on the type of salmon you bought that could mean anything from dark pink to creamy pink.
If you see any white foamy looking stuff on your salmon it’s time to stop cooking it. The white stuff is protein that has been pushed out of the salmon and is coagulating on the surface. A small amount will sometimes be seen on even perfectly cooked salmon, but overcooked salmon will have a lot of it.
The last thing you can do to test if your salmon is done is to take a fork and see if the flesh flakes away easily. If it is undercooked the flesh will hold together firm and if it is overcooked the flesh will be tough and pull apart in chunks. Perfectly cooked pan seared salmon will flake easily and look like it does in the pictures.
If you make this pan seared salmon make sure to snap a pic and tag @theendlessmeal on Instagram so I can like and comment on your pictures!
Print
Salmon with Sunflower-Dill Pesto Sauce
- Total Time: 33 minutes
- Yield: Serves 4
- Diet: Pescatarian, Omnivore
Description
Pan-seared salmon gets a vibrant boost from a creamy sunflower seed pesto. Crisp broccoli adds a perfect side for a satisfying dinner.
Ingredients
- 1/4 cup toasted sunflower seeds
- 1/4 cup basil leaves
- 1/2 tbsp fresh dill
- 1/2 tbsp olive oil
- 2 tbsp (30 ml) fresh squeezed lemon juice, from 1/2 lemon
- 1 tbsp (15 ml) chopped green onion (about 1 stem)
- 1 clove minced garlic
- 1 tbsp (15 ml) mayonnaise
- 1 head of broccoli, sliced into small florettes - keep as much as the stem intact as possible
- 1 tsp olive oil
- 1/4 tsp sea salt
- 1 tsp olive oil
- 4 salmon fillets
- Sea salt and fresh cracked pepper
- Sunflower seeds and dill, for garnish
Instructions
- Preheat oven to broil (500°F/260°C), positioning a rack at the very top. If your oven broils very hot, lower the rack one notch. Line a baking tray with parchment paper.
- Place sunflower seeds, basil leaves, dill, olive oil, lemon juice, green onion, and garlic in a blender. Blend until smooth and creamy. Pour into a small bowl, stir in mayonnaise, and season with sea salt. Thin with water if desired.
- Lay broccoli on the prepared baking sheet. Drizzle with oil, sprinkle with sea salt, and roast on the top rack for 10 minutes, or until dark and crispy.
- Heat oil in a non-stick frying pan over medium-high heat. Season salmon fillets with salt and pepper; place skin-side down in the pan and sear for 3 minutes, or until skin crisps.
- Lower oven temperature to 320°F (160°C). Open the oven door and let cool for 1 minute. Place salmon in the oven and bake for 5 minutes, or until the internal temperature reaches 140°F (60°C).
- Serve salmon topped with pesto and broccoli on the side. Garnish with sunflower seeds and dill sprigs, if desired.
Notes
- For a richer pesto, use a higher-quality mayonnaise or substitute with crème fraîche.
- To prevent overcooking the salmon, use a meat thermometer to ensure it reaches 140°F (60°C) internal temperature.
- Leftover pesto can be stored in an airtight container in the refrigerator for up to 5 days.
- Prep Time: 15 minutes
- Cook Time: 18 minutes
- Category: Main Course
- Method: Searing
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 fillet
- Calories: 450
- Sugar: 5
- Sodium: 350
- Fat: 25
- Saturated Fat: 5
- Unsaturated Fat: 15
- Carbohydrates: 20
- Fiber: 5
- Protein: 35
- Cholesterol: 100
Frequently Asked Questions
Can I use store-bought pesto instead of making the sunflower-dill pesto?
Store-bought basil pesto works as a quick substitute but lacks the dill and sunflower character. The homemade version is simple enough to make while the oven preheats.
Can I pan-fry the salmon instead of broiling?
Yes. Sear skin-side down in a hot pan for 4-5 minutes, then flip and cook for another 2-3 minutes. Spoon the pesto on top after flipping.
Can I substitute the sunflower seeds with another nut or seed?
Pumpkin seeds, pine nuts, or walnuts all work. The flavor of the pesto will shift but remain complementary to the salmon.
How do I know when the salmon is done under the broiler?
The fish should flake easily with a fork and the center should be opaque with just a slight translucency if you prefer it medium. Broiling at the top rack typically takes 6-8 minutes.
Is this salmon good served cold or at room temperature?
Yes, it works well in salads or grain bowls at room temperature. The pesto sauce also holds its flavor well when chilled.
