Pan Seared Salmon with Sautéed Chard

Adding curry powder with turmeric as a rub on some wild caught salmon is a great way to amp up the anti-inflammatory benefits. A quick sear helps lock in the flavors before transferring the whole skillet to the oven so you can whip up some sauteed greens to accompany the fish. In less than 20 minutes you’ll have a beautiful, flavorful, ultra-healthy dinner on the table.

Pan Seared Salmon with Sautéed Chard
Prep Time
10 mins
Cook Time
10 mins
Total Time
20 mins
Servings: 4
Author: Michelle Babb MS, RD, CD
  • 1 teaspoon curry powder
  • ½ teaspoon ground cumin
  • ½ teaspoon granulated garlic
  • 1 teaspoon sea salt divided
  • ¼ teaspoon ground black pepper
  • 1 pound salmon skin on, cut into 4 filets
  • 1 tablespoon sunflower oil or other high-heat oil
  • 1 tablespoon coconut oil
  • 1 yellow onion diced
  • ½ pound shiitake mushrooms sliced
  • 1 bunch chard washed and chopped with stems removed
  1. Preheat oven to 400° F.
  2. Combine curry powder, cumin, garlic, ½ teaspoon salt and pepper. Rub salmon filets with the spice mixture and set aside.
  3. Drizzle sunflower oil into an ovenproof skillet and heat over high heat. Add the salmon filets skin side up and sear for 2 to 3 minutes. Use a spatula to flip the filets onto the skin side. Transfer the skillet to the oven and bake for 5 to 7 minutes, until the salmon is medium-rare.
  4. While salmon is baking, heat the coconut oil in a skillet. Add onions and sauté over medium heat for 2 to 3 minutes. Add mushrooms and ½ teaspoon salt and continue to sauté for 2 minutes. Add chard and sauté with the other ingredients until the greens begin to wilt, about 2 minutes.
  5. To serve, divide the greens into 4 equal portions on plates. Carefully slip the salmon away from the skin and place the filets on top of the greens.