Pan-Seared Salmon with Roasted Brussels Sprouts and Carrot Purée

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · ·

A nutrient-packed Whole30 meal featuring crispy-skinned salmon paired with tender roasted Brussels sprouts and a smooth carrot purée. This mediterranean-inspired whole30 (whole30, gluten free) ready in about 45 minutes pairs 6 oz each salmon fillets, trimmed and halved Brussels sprouts, medium, peeled and chopped carrots for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 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: 15 min Cook: 30 min Serves 4 Mediterranean cuisine 420 cal/serving
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Ingredients

Instructions

  1. Step 1: Preheat oven to 425°F. Toss 1 lb halved Brussels sprouts with 2 tbsp olive oil, 1 tsp sea salt, and 1/2 tsp black pepper on a baking sheet. Roast for 20 minutes, shaking halfway, until tender and caramelized.
  2. Step 2: While sprouts roast, place 4 peeled and chopped medium carrots in a saucepan with 1/2 cup water and 1/2 tsp sea salt. Bring to a boil, reduce to simmer, and cook for 15 minutes until carrots are very tender.
  3. Step 3: Drain carrots, reserving 1/4 cup cooking water. Transfer carrots to a blender or food processor with 1 tbsp olive oil, 1 tbsp lemon juice, and reserved water. Blend until smooth and creamy, adding water as needed.
  4. Step 4: Pat dry 4 salmon fillets (6 oz each). Heat 2 tbsp olive oil in a large skillet over medium-high heat. Season salmon with 1 tsp black pepper and 1/2 tsp sea salt. Place salmon skin-side down and cook for 4-5 minutes until skin is crisp.
  5. Step 5: Flip salmon and cook an additional 3-4 minutes until the flesh is opaque and flakes easily with a fork. Remove from heat.
  6. Step 6: Serve salmon atop a spoonful of carrot purée with roasted Brussels sprouts on the side, garnishing with extra lemon juice if desired.

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Frequently asked questions

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

Total time is about 45 minutes (15 min prep + 30 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 Purée?

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 Roasted Brussels Sprouts and Carrot Purée?

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 Purée 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 Purée whole30?

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

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