Pan-Seared Salmon with Omega-3 Hemp Seed Pesto

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are drafted and published.

A nutrient-packed salmon dish featuring a vibrant hemp seed pesto rich in omega-3 fatty acids, perfect for a healthy weeknight dinner. This Mediterranean-inspired comfort-food recipe, ready in about 20 minutes, pairs salmon fillets, hemp seeds, fresh basil leaves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 350 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.

Prep: 10 min Cook: 10 min Serves 4 Mediterranean cuisine 350 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 4 salmon fillets (6 oz each) and season both sides with 1/2 tsp salt and 1/4 tsp black pepper. Set aside.
  2. Step 2: In a food processor, combine 1/4 cup hemp seeds, 1 cup fresh basil leaves, 1/4 cup fresh parsley leaves, 2 garlic cloves, 2 tbsp lemon juice, 1/3 cup extra-virgin olive oil, 1/2 tsp salt, 1/4 tsp black pepper, and 2 tbsp water. Pulse until a coarse pesto forms, scraping down sides as needed.
  3. Step 3: Heat a large skillet over medium-high heat. Add the salmon fillets skin-side down and cook for 4-5 minutes until the edges are crispy. Flip and cook another 3-4 minutes until cooked through and opaque.
  4. Step 4: Remove salmon from heat and let rest for 2 minutes. Serve each fillet topped with 2 tbsp of the hemp seed pesto for a fresh, omega-3-rich finish.

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