Pan-Seared Salmon with Avocado and Tomato Salad
Simple pan-seared salmon served alongside a fresh avocado and tomato salad dressed with lime juice for a Whole30-approved lunch. This mediterranean-inspired seafood (whole30, gluten free) ready in about 20 minutes pairs (6 oz each) salmon fillets, medium avocado, diced, cherry tomatoes, halved for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 400 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 4 pieces (6 oz each) salmon fillets
- 2 medium avocado, diced
- 1 1/2 cups cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 3 tbsp fresh lime juice
- 2 tbsp olive oil
- 1 tsp sea salt
- 1/2 tsp black pepper
- 2 tbsp fresh cilantro, chopped
Instructions
- Step 1: Heat 2 tablespoons olive oil in a large nonstick skillet over medium-high heat. Season 4 salmon fillets with 1 teaspoon sea salt and 1/2 teaspoon black pepper.
- Step 2: Place salmon fillets skin-side down in the skillet and cook for 5-6 minutes until the skin is crispy and the fish is cooked halfway through.
- Step 3: Flip the salmon and cook for an additional 3-4 minutes until just cooked through and opaque.
- Step 4: While salmon cooks, combine 2 diced medium avocados, 1 1/2 cups halved cherry tomatoes, 1/4 cup finely chopped red onion, 3 tablespoons fresh lime juice, and 2 tablespoons chopped fresh cilantro in a bowl.
- Step 5: Toss the salad gently and season with a pinch of salt if desired. Serve the salmon fillets immediately alongside the avocado and tomato salad.
Frequently asked questions
How long does Pan-Seared Salmon with Avocado and Tomato Salad take to make?
Total time is about 20 minutes (10 min prep + 10 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Pan-Seared Salmon with Avocado and Tomato Salad?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep (6 oz each) salmon fillets from drying out.
Can I substitute ingredients in Pan-Seared Salmon with Avocado and Tomato Salad?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Pan-Seared Salmon with Avocado and Tomato Salad for a different number of people?
The recipe is written for 4 servings. Multiply each ingredient by (your serving target / 4). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Pan-Seared Salmon with Avocado and Tomato Salad whole30?
Yes — this recipe is tagged whole30, gluten free, paleo based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
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