Pan-Seared Salmon and Oven Baked Broccoli

Day 4 Paleo Recipe

I mentioned the wonderful salmon dinner that we had in a previous post and here it is!  I'm not really a big fan of fish, but salmon is one of the few I like.  Ideally we would want to be eating fresh, wild caught fish but I live in the real world of bills, rent, and car payments all on a teacher's salary so. . . We recently bought a membership to Sam's Club (best decision ever!) and they have salmon fillets that fit our budget.  If you have the money, Clean Catch is a great fish market here in Charlotte.  The knowledgeable man behind the counter shared a great way to cook the salmon which I am sharing here with you!  Works great every time I've made salmon.  And the broccoli recipe. . . . ohh the broccoli.  Not gonna lie, sometimes this broccoli almost doesn't make it to the plate as I am constantly 'taste testing' when it comes out of the oven.  Soo good!

Pan-Seared Salmon and Oven Baked Broccoli

Pan-Seared Salmon

Fresh salmon fillets

Ingredients

• Fresh salmon fillets (if it comes as a big fillet, cut it into serving size portions 4-6oz)
• 1-2 Tb Olive oil
• 1-2 TbCoconut oil
• Fresh dill
• Salt and Pepper

Directions

Salmon fillets after cooking

1. Pre-heat the oven to 350.  Rub each fillet with olive oil and season with salt and pepper.
2. In an oven-safe pan, heat the coconut oil on medium until hot.  If you are doing 2 fillets you probably only need 1 Tb, if you are making more use 2. Make sure the oil is hot BEFORE you add the fish.
3. Place the fillets flesh side down into the hot oil until it's seared.  The fish will start to turn light pink and opaque.  
4. When it does, flip the fillets over in the pan and put the whole thing into the oven for 5 minutes.  Only 5 minutes, you don't want to overcook it.  The flesh should flake off easily with a fork when it's done.  
5. Take it out of the oven and serve with some fresh dill sprinkled on top.  

Oven Baked Broccoli

Oven Baked Broccoli

Ingredients

• 1 Bunch of broccoli (or bag of pre-cut florets)
• Coconut/olive oil spray (If you don't have a spray you can use regular oil, spray just makes it easier)
• Balsamic glaze from Trader Joe's
• Sea Salt
• Garlic powder

Directions

Liquid GOLD From Trader Joe's

1. Pre-heat the oven to 400.
2. If you are using a bunch of broccoli, chop it into small florets.  The smaller the better as it has more surface area to brown and create deliciousness.  
3. Spread your florets out onto a baking sheet.  I use either a silicone mat to prevent sticking, or the BEST baking sheets ever that truly are non-stick!  If you don't have either of those, I'm sure you could use a regular baking sheet or cover it with aluminum foil.
4. Spray the broccoli with a light coating of coconut or olive oil.  I found a coconut oil spray at Trader Joe's that I love to use.  The spray makes it easy to apply, but if you only have the regular oils, just put the broccoli in a bowl, add some oil and stir to coat.
5. Season the florets with salt and garlic powder and cook in the oven for 12-15 minutes.  The florets will start to turn golden brown on the edges and they will be fork tender (test them by sticking a fork in one).
6. Now for the BEST PART - Trader Joe's Balsamic glaze.  This stuff is liquid gold.  I want to put it on everything!  It is strongly concentrated grape must and balsamic vinegar so it's paleo friendly.  It's nice and thick so you can drizzle it over veggies and it will stick.