Pan Seared Coconut Oil Salmon & Veggies

Pan Seared Coconut Oil Salmon and Veggies // This healthy dinner idea is packed with protein and flavor. An excellent meal to add into your rotation. One bite and you'll add it to the rotation week after week! | Tried and Tasty

*Special thanks to All-Clad for generously providing the All-Clad d3 ARMOR Fish Pan for this post to review, however all opinions as usual are my own.

Pan Seared Coconut Oil Salmon and Veggies // This healthy dinner idea is packed with protein and flavor. An excellent meal to add into your rotation. One bite and you'll add it to the rotation week after week! | Tried and TastyI’ll let you in on a little secret. Steve cooks a lot for us. A lot. In fact, almost daily he makes lunch for me. I run home and he has lunch started most of the time, and finished a lot of the time for me to just sit, eat, and head back to work. I’m a pretty lucky gal, this I know. Last week I had quite possibly the best meal I’ve ever had ever. In fact I texted him once I got back to work and said ‘that was the best meal I’ve ever had’. So much flavor and SO healthy. What was the secret ingredient? Coconut oil! It was absolutely perfect and just filling enough. I couldn’t wait to share it with you. This is just too good to keep to ourselves. That’s why I’m sharing it with you today! Isn’t it bright? Colorful? Enticing?

Even if you aren’t a seafood fan, I dare you to try this and not fall in love with it. I was thrilled when All-Clad offered to send me the All-Clad d3 ARMOR Fish Pan. I knew it would be just what I needed for this delicious recipe. Steve and I LOVE coconut oil, and use it all.the.time. So when I learned his secret from last weeks lunch was searing the salmon in coconut oil I was pleasantly surprised! What’s nice about the All-Clad pan is that is has a riveted surface on the interior of the stainless-steel which surprisingly allows for effortless release (you’d think that would be impossible without nonstick). Not only that, when it came time to doing the dishes I learned that the cleanup was just as easy even though I was able to get beautiful browning and searing on my salmon. Because of its oval shape I was able to cook three whole filets without crowding! 

Would you like to get your hands on one of these pans? I’m giving one away JUST for you! Be sure to scroll ALL the way to the bottom and get the details after the recipe!

Pan Seared Coconut Oil Salmon and Veggies // This healthy dinner idea is packed with protein and flavor. An excellent meal to add into your rotation. One bite and you'll add it to the rotation week after week! | Tried and Tasty

Pan Seared Coconut Oil Salmon and Veggies // This healthy dinner idea is packed with protein and flavor. An excellent meal to add into your rotation. One bite and you'll add it to the rotation week after week! | Tried and Tasty

Pan Seared Coconut Oil Salmon and Veggies // This healthy dinner idea is packed with protein and flavor. An excellent meal to add into your rotation. One bite and you'll add it to the rotation week after week! | Tried and Tasty

Pan Seared Coconut Oil Salmon and Veggies // This healthy dinner idea is packed with protein and flavor. An excellent meal to add into your rotation. One bite and you'll add it to the rotation week after week! | Tried and Tasty

Pan Seared Coconut Oil Salmon and Veggies // This healthy dinner idea is packed with protein and flavor. An excellent meal to add into your rotation. One bite and you'll add it to the rotation week after week! | Tried and Tasty

Pan Seared Coconut Oil Salmon & Veggies

Serves 6
This healthy dinner idea is packed with protein and flavor. An excellent meal to add into your rotation. One bite and you'll add it to the rotation week after week!
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393 calories
15 g
98 g
18 g
43 g
7 g
321 g
291 g
2 g
0 g
6 g
Nutrition Facts
Serving Size
321g
Servings
6
Amount Per Serving
Calories 393
Calories from Fat 158
% Daily Value *
Total Fat 18g
27%
Saturated Fat 7g
37%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 3g
Cholesterol 98mg
33%
Sodium 291mg
12%
Total Carbohydrates 15g
5%
Dietary Fiber 5g
19%
Sugars 2g
Protein 43g
Vitamin A
102%
Vitamin C
45%
Calcium
5%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 salmon filets
  2. 3 tbsp. coconut oil, divided
  3. Creole seasoning to taste (I use Tony Chachere's... it's the BEST!)
  4. Juice of 1 lemon
  5. 3 c. Normandy-Style vegetable blend (broccoli florets, cauliflower florets, carrots, yellow carrots)
  6. 1 large zucchini, sliced
Instructions
  1. Using the All-Clad Fish Pan, heat on medium high. Melt 2 tbsp. of coconut oil completely. Add salmon, season with creole seasoning. Cook for approx. eight minutes, then turn carefully. Season with creole seasoning. Cook approx. eight minutes until temperature reaches at least 145 degrees. Sprinkle liberally with lemon juice. Steam vegetables for eight to ten minutes. Transfer to large bowl and add 1 tbsp. coconut oil, 1-2 tbsp. lemon juice and creole seasoning to taste. Toss to coat evenly. Serve with salmon.
beta
calories
393
fat
18g
protein
43g
carbs
15g
more
Tried and Tasty https://triedandtasty.com/

*********************************************** GIVEAWAY ***********************************************

If you’re a fanAll-Clad as much as I am, leave a comment on this post telling me what you would make with this All-Clad d3 ARMOR Fish Pan! You’ll automatically be entered to win a pan of your very own retail value ($199.95)! Giveaway runs today – Monday October 10th @ 11:59 PM MST. I’ll randomly select a winner on Tuesday October 11th. Good luck!!

PRODUCT DETAILS:
Retail Price: $199.95
Made in USA
Tri-ply construction sandwiches a heat-responsive aluminum core between an easy-care stainless-steel interior and exterior.
13″ diam., 3 3/4″ high
2lb. 9oz.
Riveted surface on the interior promotes effortless release and easy cleanup
Bonded-metal construction ensures fast, even heating

*Giveaway open to U.S. Residents 18 & older. Winner must respond within 24 hours or a new winner will be selected.

*********************************************** UPDATE ***********************************************

CONGRATULATIONS TO KIM FRAWLEY!

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52 comments about “Pan Seared Coconut Oil Salmon & Veggies

  1. Rochelle Chakraborty

    Your recipe sounds like one my entire family will enjoy (like, a lot!). I would also LOVE to try cooking fish curry in this pan!

  2. Thomas

    I would actually make the the salmon & vegetables seared in coconut oil. Then, I would try pan-fried cod with a mustard-caper sauce.

  3. Traci Badenhausen

    My favorite seafood’s are Cod and Shrimp and I would gladly make either in this lovely pan!

  4. Amy C.

    This looks like a beautiful pan! This would great for breaded chicken cutlets. Thanks for the giveaway!

  5. Melissa Carnahan

    I bet this pan is so versatile! I would like to make chicken in this pan and fish for the hubby! The options are endless with All-Clad!

  6. Julie Crow

    Just to be able to cook and not have junk come into my food would be great! But Salmon and Flounder are my family’s favorite!

  7. Pam Sparks

    I’d try your recipe first….looks amazing! All I’ve ever used to cook fish was an electric frying pan or in the broiler; neither look as wonderful and yummy as yours does! My family loves salmon and most any fish for that matter. I guess coconut oil will be on the shopping list this week! I’d love to give that pan a go!

  8. Anne H

    I would make salmon with sauteed asparagus and serve it for breakfast.
    It is difficult to find a good quality pan without the non-stick coating. This pan looks great!

  9. Tonnie Rogers

    I would love this pan for my brother…he is an avid fisherman, especially ocean fishing! The kind of fish depends on the season but he is also the one who cooks whatever he catches so he has wonderful recipes…which I don”t know. Maybe I should get some tips…and recipes. 😋

  10. carol clark

    wow i love the pan id make some recipes i find here im from the south and its hard to find good recipes usually people wont tell you its like it must be gold in that recipe so id make some baked fish and then some veggies or some kind of shrimp dish

  11. Gabrielle

    we would of course, try this recipe first and then I have a few other breaded fish recipes that I have saved but never tried!!!
    Thanks for the giveaway.

  12. juditupp

    We very rarely eat fish since it is more expensive then other meats but this pan would be wonderful for cooking delicious pork taco meat.

  13. Carolyn

    I would make some cod dishes, or my big favorite, pan seared Sea Scallops. This pan would make it soooo easy!

  14. Brad Ewton

    I would cook a pan-seared sirloin in garlic, Rosemary, and olive oil served with sautéed mushrooms in butter and merlot. 😋 Maybe some roasted goat-cheese potatoes or whipped herb potatoes on the side.

  15. Wendy N

    I would love to make some seared salmon or walleye! We are big fish eaters here and I definitely want to try your recipe!

  16. Kathy E.

    My fish of choice would be a tender white tilapia cooked with veggies and the perfect seasonings. So healthy and tasty!

  17. Debbie Peters

    Braised Salmon, with a tangy sauce that I make with Utah’s Own, Grandma Della’s Sweet Mustard Garden Relish, and parmesan cheese.

  18. Karen Martin

    I would definitely make a seafood and veggie dish. It would be deliciously tasty cooked on this pan 😊

  19. Melissa Storms

    Funny, my husband is fishing for salmon right now. I would make salmon steaks in the pan if I had it.

  20. Kim

    I would totally try searing tilapia in this pan. I can never get that to cook without sticking and absolutely falling apart!

  21. Joshua Hepworth

    Garlic Rosemary Salmon… also a lot of other random recipes would be tried if I got a good pan.

  22. Diane

    Pan-seared fish (ahi, salmon, tilapia, and many more) and pan-seared chicken are favorites in our house. This pan would be a-mazing! I love Tony Chacere’s! This recipe will be perfect and so easy. Thanks for doing the main dish and the side… means I don’t have to think to hard on those long days. And I’m always looking for fun ways to cook salmon so my husband and little one will eat and enjoy it as much as I do.

  23. michelle

    This recipe sounds wonderful. The pan would be a fun thing to have…think I would try and cook fish more,

  24. Jennifer Essad

    I’d make Bourbon Salmon, a recipe from a friend that we really enjoy. Also gotta say this pan would be amazing to have and use. I have one All-Clad pan that I use all the time, it’s even heat distribution makes searing so easy

  25. Tricia O.

    First, I’d make my browned honey butter salmon recipe. This pan would fit my fillets and I wouldn’t have to cover the handle when it goes from stove top to broiler.

  26. Jeffrey

    My wife and I have found a new love for seafood, we never really gave it a chance. If I was chosen as the winner we would have some pan fried lake perch!

  27. Cheryl Larimer

    I would make Parmesan crusted walleye. I am pretty proud that we filled out our walleye limit 2 days ago. We are having a family fish fry (tacos) tomorrow and I would love to make a couple fillets in this beautiful pan.

  28. Amy J.

    I’d make fish, of course – might even try your recipe ;). Would probably make lamb chops in it too.

  29. Abigail

    Tilapia! I love to make it with fresh lemon but proper searing is always hard! This pan looks amazing! Thanks for the opportunity!

  30. jane

    Love, love, love All-Clad! My All-Clad crockpot and grill pan get used on a very regular basis. I would love to rotate in this fish pan! I would make fish tacos–searing cod from TJ’s in a little olive oil and lemon!