Sautéed Wild Caught Salmon with Garlic Spinach and Avocado

By , Test Kitchen Director · Reviewed by AislePrompt Editorial · ·

Pan-seared wild caught salmon fillets served over garlicky sautéed spinach with creamy avocado slices for a Whole30-compliant, nutrient-packed meal. This whole30 (pescatarian) ready in about 25 minutes pairs wild caught salmon fillets, extra virgin olive oil, fresh spinach leaves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 480 calories and feeds 2, 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: 10 min Cook: 15 min Serves 2 480 cal/serving
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Ingredients

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Instructions

  1. Step 1: Pat dry 2 wild caught salmon fillets (about 6 oz each) and season both sides with 1 tsp sea salt and 1/2 tsp black pepper.
  2. Step 2: Heat 1 tbsp extra virgin olive oil in a large skillet over medium-high heat until shimmering. Place salmon skin-side down and cook for 4-5 minutes without moving until edges are crispy and golden.
  3. Step 3: Flip salmon and cook for another 3-4 minutes until cooked through but still moist. Remove salmon from skillet and keep warm.
  4. Step 4: Reduce heat to medium, add remaining 1 tbsp olive oil to the same skillet, then add 3 thinly sliced garlic cloves, sauté for 30 seconds until fragrant.
  5. Step 5: Add 6 cups fresh spinach leaves and toss continuously for 2-3 minutes until wilted but bright green.
  6. Step 6: Plate the garlic spinach, top with salmon fillets, and garnish with 1 sliced ripe avocado and 2 lemon wedges for squeezing over before serving.

Frequently asked questions

How long does Sautéed Wild Caught Salmon with Garlic Spinach and Avocado take to make?

Total time is about 25 minutes (10 min prep + 15 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 Sautéed Wild Caught Salmon with Garlic Spinach and Avocado?

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 Sautéed Wild Caught Salmon with Garlic Spinach and Avocado?

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 Sautéed Wild Caught Salmon with Garlic Spinach and Avocado for a different number of people?

The recipe is written for 2 servings. Multiply each ingredient by (your serving target / 2). 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 Sautéed Wild Caught Salmon with Garlic Spinach and Avocado whole30?

Yes — this recipe is tagged whole30, gluten 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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