Pan-Seared Salmon with Roasted Brussels Sprouts and Carrot Medley

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

Tender salmon fillets seared to perfection paired with caramelized Brussels sprouts and sweet roasted carrots, a balanced Whole30 meal. This american-inspired whole30 (whole30) ready in about 45 minutes pairs (6 oz each) salmon fillets, skin on, Brussels sprouts, halved, extra virgin olive oil for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 410 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: 35 min Serves 4 American cuisine 410 cal/serving
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Ingredients

Instructions

  1. Step 1: Preheat oven to 425°F. Toss 12 oz halved Brussels sprouts and 10 oz peeled carrot sticks with 2 tbsp extra virgin olive oil, 1/2 tsp sea salt, 1/4 tsp black pepper, and 1/2 tsp garlic powder in a large bowl.
  2. Step 2: Spread the vegetables evenly on a rimmed baking sheet and roast for 25-30 minutes, flipping halfway, until edges are caramelized and vegetables are tender.
  3. Step 3: While vegetables roast, heat 2 tbsp extra virgin olive oil in a large nonstick skillet over medium-high heat. Pat dry 4 salmon fillets (6 oz each) and season both sides with 1/2 tsp sea salt and 1/4 tsp black pepper.
  4. Step 4: Place salmon skin-side down in the hot skillet and cook without moving for 5-6 minutes until the skin is crisp and the salmon is cooked about two-thirds through.
  5. Step 5: Flip the salmon carefully and cook for an additional 2-3 minutes until the salmon is opaque and flakes easily with a fork.
  6. Step 6: Serve each salmon fillet with a portion of roasted Brussels sprouts and carrots, garnished with fresh lemon wedges for squeezing.

Equipment for this recipe

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Frequently asked questions

How long does Pan-Seared Salmon with Roasted Brussels Sprouts and Carrot Medley take to make?

Total time is about 45 minutes (10 min prep + 35 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 Roasted Brussels Sprouts and Carrot Medley?

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 brussels sprouts, halved from drying out.

Can I substitute ingredients in Pan-Seared Salmon with Roasted Brussels Sprouts and Carrot Medley?

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 Roasted Brussels Sprouts and Carrot Medley 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 Roasted Brussels Sprouts and Carrot Medley whole30?

Yes — this recipe is tagged whole30 based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.

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