Pan-Seared Salmon with Japanese Chimichurri & Sautéed Chinese Broccoli

A high-protein, heart-healthy dish that’s light yet bold in flavor. The crisp-skinned salmon is topped with fragrant Japanese-style chimichurri, and paired with garlicky Chinese broccoli sautéed in dashi soy and sesame oil, finished with a sprinkle of bonito flakes.

Servings: 1

Prep Time: 10 minutes

Cook Time: 12 minutes

Total Time: 22 minutes

Ingredients

Salmon

• 1 fillet salmon (about 4–5 oz), skin-on

• Freshly ground black pepper

• 1 Tbsp Japanese-style chimichurri (see recipe)

Vegetable Side

• 1/2 bunch Chinese broccoli (gai lan), trimmed

• 3–4 asparagus spears, sliced

• 2–3 mushrooms, sliced

• 1 garlic clove, minced

• 1 tsp sesame oil

• 1 Tbsp homemade dashi-soy blend

• 1 tsp bonito flakes, for topping

Instructions

1. Prepare the vegetables:

   
   

   In a skillet over medium heat, sauté garlic in sesame oil until fragrant. Add Chinese broccoli, asparagus, and mushrooms. Stir-fry until tender-crisp, about 3–5 minutes. Splash in dashi soy and toss well. Plate and top with bonito flakes.

2. Cook the salmon:

   
   

   Season the salmon fillet with freshly ground black pepper. Heat a nonstick or cast iron skillet over medium-high heat. Place salmon skin-side down and sear for 4–5 minutes, or until skin is crisp. Flip and reduce heat to medium-low. Cook for another 4–6 minutes until done to your liking.

3. Finish & serve:

   
   

   Plate the salmon and spoon Japanese-style chimichurri over the top. Serve alongside sautéed vegetables.

Nutrition Facts

Approximate values per serving

• Calories: 435 kcal

• Protein: 40.2 g

• Fat: 28.5 g

  
  

  • Saturated Fat: 4.7 g

  • Omega-3s: ~1.7 g

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• Carbohydrates: 9.3 g

  
  

  • Fiber: 3.2 g

  • Sugars: 2.7 g

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• Sodium: ~310 mg (varies with dashi soy blend)

Why It Works

This dish highlights clean technique and layered flavor. Pepper-seasoned salmon is crisped without added salt, letting the tangy chimichurri shine. The vegetables bring crunch, umami, and fiber, while sesame oil and bonito flakes add aroma and depth. A satisfying, low-sodium option packed with nutrients and anti-inflammatory fats.

Pan-Seared Salmon with Japanese Chimichurri & Sautéed Chinese Broccoli (Diabetic friendly) 👍👍👍