Pan-Seared Salmon with Roasted Brussels Sprouts and Carrot Purée

By AislePrompt Editorial · Published 2026-05-19 · Updated 2026-05-19

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 developed and reviewed.

A nutrient-packed Whole30 meal featuring crispy-skinned salmon paired with tender roasted Brussels sprouts and a smooth carrot purée. This Mediterranean-inspired Whole30 recipe (gluten free), ready in about 45 minutes, pairs salmon fillets, Brussels sprouts, 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 Whole30 week and pairs well with roasted sweet potato or a simple olive-oil salad. 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

4 pieces, 6 oz each salmon fillets
1 lb, trimmed and halved Brussels sprouts
4 medium, peeled and chopped carrots
4 tbsp, divided olive oil
3, minced garlic cloves
2 tsp, divided sea salt
1 tsp, divided black pepper
1/2 cup water
1 tbsp lemon juice

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Instructions

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.
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.
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.
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.
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.
Step 6: Serve salmon atop a spoonful of carrot purée with roasted Brussels sprouts on the side, garnishing with extra lemon juice if desired.