Salmon and Onions: Simple, Satisfying, Now

A straightforward dinner built on the natural richness of salmon, mellowed onions, and grounding vegetables.

There's something quietly confident about a meal that doesn't need much fussing. Salmon brings its own depth—a gentle fat that carries flavor without heaviness. Onions break down into something almost sweet. Potatoes anchor the plate. Zucchini keeps things bright. Together, they make the kind of dinner you can prepare on a weeknight without theater, yet feel genuinely nourished by.

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Pan-Seared Salmon with Roasted Vegetables

Total Time: 30 minutes • Serves: 2

A healthy and elegant one-pan dinner featuring crispy-skinned salmon alongside tender roasted potatoes and zucchini with garlic and herbs.

Ingredients

2 salmon fillets (6 oz each)
2 medium potatoes, cubed
1 medium zucchini, sliced into half-moons
1 small onion, sliced
3 cloves garlic, minced
3 tablespoons olive oil
1 teaspoon dried oregano
1 teaspoon dried thyme
Salt and black pepper to taste
1 lemon, cut into wedges
Fresh parsley (optional)

Instructions

Preheat oven to 400°F (200°C). Toss cubed potatoes with 1 tablespoon olive oil, half the garlic, oregano, salt, and pepper. Spread on a baking sheet and roast for 15 minutes.
Add zucchini slices and onion to the baking sheet, toss with 1 tablespoon olive oil, thyme, salt, and pepper. Return to oven for another 10 minutes.
While vegetables finish, heat 1 tablespoon olive oil in a skillet over medium-high heat. Season salmon with salt and pepper, then place skin-side down in the hot skillet. Cook for 4-5 minutes until skin is crispy, then flip and cook 2-3 minutes more until cooked through.
Arrange roasted vegetables on plates, top with salmon fillets, and serve with lemon wedges and fresh parsley if desired.

Quick Variations

Lighter Option

Skip the potatoes entirely and lean into zucchini as your main vegetable. A squeeze of lemon juice and fresh herbs will brighten everything without adding weight.

Hearty Option

Double down on potatoes—roast them until crispy at the edges—and add a touch of butter or olive oil to the pan for richness. This becomes a satisfying, stick-to-your-ribs kind of meal.

Vegetarian or Flexible Option

Swap the salmon for a firm white fish, chickpeas, or thick slices of tofu. The onions and potatoes remain your flavor backbone, with zucchini rounding out the plate.

Simple Substitutions

Protein Substitutes

Halibut or cod
Trout
Mackerel
Firm tofu
Chickpeas
Chicken thighs

Carb Substitutes

Sweet potatoes
Cauliflower florets
Carrots
Parsnips
Polenta
Farro or barley

Flavor Boosters

Fresh dill or parsley
Lemon zest
Garlic
Thyme or oregano
Capers
A pinch of smoked paprika

Common Questions

How do I know when the salmon is done?

Salmon is ready when it flakes gently with a fork and has turned opaque throughout. It should still feel slightly soft—overcooked salmon becomes dry and loses its appeal.

Should I peel the potatoes?

That's up to you. Leaving the skin on keeps more nutrients and adds a pleasant texture; peeling them makes for a cleaner presentation. Both work beautifully here.

Can I prep these ingredients ahead?

Absolutely. Chop your onions and potatoes a day ahead and store them separately in the fridge. Zucchini is best cut closer to cooking to prevent it from becoming watery.