A Girl & Her Food: Pan-Seared than Baked Salmon with Balsamic Onions, Garlic, Tomatoes & Basil
                   

16.2.15

Pan-Seared than Baked Salmon with Balsamic Onions, Garlic, Tomatoes & Basil



When I am looking for protein but trying to avoid red meat, salmon always seems to be a really good option.  It is a super easy fish to cook, as it holds up well under a little abuse, and generally stays really moist under all cooking methods.  For this recipe, cooking the salmon is a two step process.  The first step you sear the top on a scorching hot cast iron skillet.  Once a nice darkened crust forms, flip it and finish it off in 400 degree oven skin side down in the same skillet.   The contrast you achieve been the crust on top and moist succulent meat below is unbeatable.  For this version, I served it with a complimenting basic sauce consisting of cherry tomato, sweet onion, basil, and balsamic vinaigrette.  All the flavors come together and really go fantastic with the salmon.  Best part... its super healthy.







ingredients 

2- 3oz Salmon fillets
(I recommend using the 3 oz portion of Icelandic Salmon from Whole Foods) 
1 1/2 Tablespoons of Olive Oil and reserve to brush the salmon
1/2 cup chopped Vidalia onion 
1 teaspoon garlic, minced 
1 pint of organic grape tomatoes, halved
1 Tablespoon of balsamic vinegar
1 Tablespoon of fresh basil leaves, julienned
Kosher salt and fresh ground pepper 

preparation

Preheat the oven to 400 degrees. 

Heat the olive oil in a medium cast iron pan or sauté pan over medium high heat.  Add the onions and sauté over medium-low heat for about 5 minutes or until translucent and tender, stirring occasionally with a wooden spoon. Add the minced garlic and sauté for one more minute. Stir in the tomatoes,  sprinkle with some salt and  pepper and cooked over medium-low heat for 10-15 minutes, stirring occasionally with a wooden spoon, until tomato juices evaporate and mixture thickens.  Remove off heat and stir in balsamic vinegar and basil.

To cook salmon:


Heat a medium sized  cast iron pan over high heat for about 5 minutes. Brush both sides of the salmon with olive oil.  Sprinkle with salt and pepper and place the salmon skin side up on pan. Cook the salmon for about 3-4 minutes, without moving it, until browned. 
Turn the salmon skin side down using a metal fish spatula (I use this one from Sur La Table)  and transfer pan into the oven for about 8 minutes. Remove the salmon from the pan and place it onto the serving platter or plate, cover with foil and allow the rest for about 5 minutes.  Remove from foil and place the salmon on plate and top it with the tomato and onion mixture. Enjoy! 


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