Pan-Seared Salmon with Creamy Skillet Corn, Roasted Broccoli, and Fluffy Rice

This is an example of a meal that Solin would create to include in your personalized meal plan.

Pan-Seared Salmon with Creamy Skillet Corn, Roasted Broccoli, and Fluffy Rice

YOUR SOLIN GENERATED RECIPE

Pan-Seared Salmon with Creamy Skillet Corn, Roasted Broccoli, and Fluffy Rice

Enjoy a vibrant plate featuring a perfectly pan-seared salmon fillet crowned with a lightly creamy corn medley, accompanied by roasted broccoli and fluffy rice. This dish blends rich seafood flavor with fresh, roasted vegetables and a comforting hint of creaminess to create a balanced, delightful meal.

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NUTRITION

515kcal
Protein
44.1g
Fat
20.1g
Carbs
49.3g

SERVINGS

1 serving

INGREDIENTS

6 oz Salmon Fillet

1/2 cup Corn Kernels

1 cup Broccoli

1/2 cup Cooked White Rice

2 tbsp Plain Nonfat Greek Yogurt

1 tsp Olive Oil

Salt and Pepper to taste

1 Lemon Wedge

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PREPARATION

  • 1

    Preheat the oven to 425°F. Toss broccoli florets with a light drizzle of olive oil, salt, and pepper, then spread them evenly on a baking sheet and roast for 15-18 minutes until tender and slightly crispy.

  • 2

    While the broccoli roasts, heat a non-stick skillet over medium-high heat. Pat the salmon fillet dry, season both sides with salt and pepper, and add 1 teaspoon olive oil to the pan.

  • 3

    Place the salmon skin-side down (if applicable) and sear for about 3-4 minutes until a golden crust forms, then flip and cook for an additional 3-4 minutes until the salmon is just cooked through. Squeeze a lemon wedge over the salmon during the last minute of cooking for a burst of freshness.

  • 4

    In a separate skillet over medium heat, add the corn kernels. Warm for 2-3 minutes until slightly tender, then stir in 2 tablespoons of plain nonfat Greek yogurt to achieve a creamy texture. Season lightly with salt and pepper.

  • 5

    Reheat or prepare the cooked white rice according to your preference to ensure it’s warm and fluffy.

  • 6

    Plate the dish by placing a serving of fluffy rice, topping it with the creamy corn mixture, arranging roasted broccoli on the side, and laying the pan-seared salmon atop the rice. Enjoy your balanced and flavorful meal.

Pan-Seared Salmon with Creamy Skillet Corn, Roasted Broccoli, and Fluffy Rice

This is an example of a meal that Solin would create to include in your personalized meal plan.

Pan-Seared Salmon with Creamy Skillet Corn, Roasted Broccoli, and Fluffy Rice

YOUR SOLIN GENERATED RECIPE

Pan-Seared Salmon with Creamy Skillet Corn, Roasted Broccoli, and Fluffy Rice

Enjoy a vibrant plate featuring a perfectly pan-seared salmon fillet crowned with a lightly creamy corn medley, accompanied by roasted broccoli and fluffy rice. This dish blends rich seafood flavor with fresh, roasted vegetables and a comforting hint of creaminess to create a balanced, delightful meal.

NUTRITION

515kcal
Protein
44.1g
Fat
20.1g
Carbs
49.3g

SERVINGS

1 serving

INGREDIENTS

6 oz Salmon Fillet

1/2 cup Corn Kernels

1 cup Broccoli

1/2 cup Cooked White Rice

2 tbsp Plain Nonfat Greek Yogurt

1 tsp Olive Oil

Salt and Pepper to taste

1 Lemon Wedge

PREPARATION

  • 1

    Preheat the oven to 425°F. Toss broccoli florets with a light drizzle of olive oil, salt, and pepper, then spread them evenly on a baking sheet and roast for 15-18 minutes until tender and slightly crispy.

  • 2

    While the broccoli roasts, heat a non-stick skillet over medium-high heat. Pat the salmon fillet dry, season both sides with salt and pepper, and add 1 teaspoon olive oil to the pan.

  • 3

    Place the salmon skin-side down (if applicable) and sear for about 3-4 minutes until a golden crust forms, then flip and cook for an additional 3-4 minutes until the salmon is just cooked through. Squeeze a lemon wedge over the salmon during the last minute of cooking for a burst of freshness.

  • 4

    In a separate skillet over medium heat, add the corn kernels. Warm for 2-3 minutes until slightly tender, then stir in 2 tablespoons of plain nonfat Greek yogurt to achieve a creamy texture. Season lightly with salt and pepper.

  • 5

    Reheat or prepare the cooked white rice according to your preference to ensure it’s warm and fluffy.

  • 6

    Plate the dish by placing a serving of fluffy rice, topping it with the creamy corn mixture, arranging roasted broccoli on the side, and laying the pan-seared salmon atop the rice. Enjoy your balanced and flavorful meal.