Pan-Seared Salmon with Omega-3 Hemp Seed Pesto
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 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.
Ingredients
- 4 pieces, 6 oz each salmon fillets
- 1/4 cup hemp seeds
- 1 cup packed fresh basil leaves
- 1/4 cup packed fresh parsley leaves
- 2 cloves garlic cloves
- 2 tbsp lemon juice
- 1/3 cup extra-virgin olive oil
- 1 tsp, divided salt
- 1/2 tsp, divided black pepper
- 2 tbsp water
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- 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.
- 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.
- 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.
- 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.
Frequently asked questions
How long does Pan-Seared Salmon with Omega-3 Hemp Seed Pesto 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 Omega-3 Hemp Seed Pesto?
Refrigerate in a covered airtight container for up to 3–4 days (FDA FoodKeeper guideline for cooked fish). Store any fresh salsa or citrus-based garnish in a separate container — it keeps for up to 2 days. Freeze cooked fish (without fresh garnishes) for up to 3 months; thaw overnight in the fridge and reheat gently at 275°F until just warmed through to preserve texture.
Can I substitute ingredients in Pan-Seared Salmon with Omega-3 Hemp Seed Pesto?
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 Omega-3 Hemp Seed Pesto 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.
What goes well with Pan-Seared Salmon with Omega-3 Hemp Seed Pesto?
Mediterranean comfort food like this pair well with a simple grain (rice, couscous, or crusty bread), a quick salad with acid (lemon vinaigrette, pickled onions), and a pan sauce or yogurt-based dip. Tap "Plan a meal with the AI" to get specific side suggestions.
What others are saying
- ★★★★★
My kids devoured the salmon with pesto—no leftovers for dinner!
- ★★★★★
Perfectly balanced flavors; the hemp pesto elevated the dish beautifully.
- ★★★★☆
The pesto was a bit bland, but the salmon was perfectly seared and tender.
