Pan-Seared Salmon with Roasted Mediterranean Vegetables

By Lauren Mitchell, Test Kitchen Director · Reviewed by AislePrompt Editorial · Published 2026-06-16 · Updated 2026-06-16

Tender salmon fillets pan-seared to golden perfection served alongside a mix of herb-roasted Mediterranean vegetables. This mediterranean-inspired seafood (gluten free) ready in about 45 minutes pairs 6 oz each salmon fillets, whole cherry tomatoes, small, cut into wedges red onion 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.

Ingredients

• 4 pieces, 6 oz each salmon fillets
• 1 medium, cut into 1/2-inch slices zucchini
• 1 medium, cut into 1-inch strips red bell pepper
• 1 cup whole cherry tomatoes
• 1 small, cut into wedges red onion
• 4 tbsp olive oil
• 1 tsp dried oregano
• 1/2 tsp garlic powder
• 1 tsp salt
• 1/2 tsp black pepper
• 4 for serving lemon wedges
• 2 tbsp chopped fresh parsley

Instructions

1. Step 1: Preheat oven to 425°F. In a large bowl, toss 1 sliced medium zucchini, 1 sliced red bell pepper, 1 cup whole cherry tomatoes, and 1 small sliced red onion with 2 tbsp olive oil, 1 tsp dried oregano, 1/2 tsp garlic powder, 1/2 tsp salt, and 1/4 tsp black pepper until evenly coated. Spread vegetables on a baking sheet in a single layer and roast for 20-25 minutes until tender and caramelized.
2. Step 2: While vegetables roast, heat 2 tbsp olive oil in a large non-stick skillet over medium-high heat. Season 4 salmon fillets (6 oz each) with 1/2 tsp salt and 1/4 tsp black pepper. Place fillets skin-side down in the skillet and cook for 5-6 minutes until the skin is crisp.
3. Step 3: Flip salmon fillets carefully and cook an additional 3-4 minutes until salmon is opaque and flakes easily with a fork.
4. Step 4: Plate each salmon fillet with a generous serving of roasted Mediterranean vegetables. Garnish with 2 tbsp chopped fresh parsley and serve with lemon wedges for squeezing over the top.