Pan-Seared Salmon with Barley and Sauteed Spinach

Name: Pan-Seared Salmon with Barley and Sauteed Spinach
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1
Cuisine: American
Ingredients: 5 oz Salmon fillet (about 141.8g, skin on or off as preferred); 1/2 cup Cooked barley (about 120g cooked barley); 1.5 cups Spinach (fresh, to be sautéed); 1 tbsp Olive oil (divided use for cooking salmon and spinach); to taste Salt (for seasoning); to taste Black pepper (for seasoning)

382 kcal · 23 g protein · 10 minutes · 1 servings

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Pan-Seared Salmon with Barley and Sauteed Spinach

This wholesome dish features a perfectly pan-seared salmon fillet served alongside nutty cooked barley and tender sautéed spinach. It’s a balanced, flavorful meal rich in protein, healthy fats, and complex carbohydrates, ideal for a nutritious lunch or dinner.

382 kcal 23 g protein 10 minutes

Ingredients

Salmon fillet 5 oz
Cooked barley 1/2 cup
Spinach 1.5 cups
Olive oil 1 tbsp
Salt to taste
Black pepper to taste

Method

Prepare Ingredients. Remove the salmon fillet from the refrigerator and pat it dry with paper towels. Rinse the fresh spinach leaves and drain well. Measure out 1/2 cup of cooked barley.
Tip: Drying the salmon helps it sear better and develop a crispy crust.
Heat Pan and Cook Salmon. Heat a non-stick or cast iron skillet over medium-high heat. Add half the olive oil (about 1/2 tbsp) and let it warm until shimmering but not smoking. Season the salmon fillet lightly with salt and pepper. Place the salmon skin-side down (if skin is on) in the pan and cook for about 4-5 minutes without moving it, until the skin is crisp and the fish is cooked about two-thirds through. Flip the salmon carefully and cook for another 3-4 minutes until the salmon is opaque and flakes easily with a fork.
Tip: Use a spatula to gently lift the salmon when flipping to avoid breaking the fillet.
Sauté Spinach. While the salmon cooks, heat the remaining olive oil (about 1/2 tbsp) in a separate skillet over medium heat. Add the spinach and sauté, stirring frequently, until wilted and tender, about 3-4 minutes. Season with a pinch of salt and pepper to taste.
Tip: Spinach reduces significantly in volume when cooked, so don’t be alarmed if it seems like a lot at first.
Warm Barley. If the cooked barley is cold, warm it gently in a microwave-safe bowl for about 1 minute or heat it in a small pan over low heat, stirring occasionally until heated through.
Tip: Add a splash of water or broth when reheating barley to keep it moist.
Plate and Serve. Arrange the cooked barley on one side of your plate, place the sautéed spinach next to it, and top with the pan-seared salmon fillet. Optionally, garnish with a lemon wedge or fresh herbs for extra flavor.
Tip: Serve immediately while the salmon is warm and the spinach is fresh.

Pro tips

Patting the salmon dry before cooking helps achieve a crispy, golden crust.
Use medium-high heat to sear the salmon but avoid burning the oil by watching the pan closely.