A beautifully plated dish of vibrant orange-red rice topped with a golden seared salmon fillet and sautéed vegetables. The salmon is garnished with chopped red pepper, leek, and parsley, and surrounded by fresh tomato and cucumber slices.

Salmon and Vegetable Medley Recipe

By Tima Gaye

⏬ Jump to Ingredients

❤️ Why You’ll Love This Salmon & Veggie Medley

  • It’s rich in omega-3s and loaded with fresh vegetables — a heart-healthy winner!
  • Perfectly seared salmon with golden skin adds amazing texture and flavor.
  • The seasoned veggie mix brings balance, nutrition, and vibrant color to every bite.
  • Beginner-friendly, yet elegant enough to serve at a dinner party.
  • Pairs beautifully with plain rice, lemon wedges, or fresh salad — totally flexible!

🎥 Unlock the Salmon Medley Quiz Answers

Watch a short video first, then reveal the answers to test your knowledge!

🧠 Quick Quiz: Salmon & Vegetable Medley Facts

  1. What type of fish is used in this recipe?
  2. Which vegetable is likely added for sweetness and color?
  3. Which aromatic ingredients (like onions, garlic, or leeks) help build the base flavor of the dish?

🎥 Unlock the Salmon & Veggie Medley Quiz Answers

Watch a short video, then test your culinary knowledge with this fresh & flavourful medley quiz! 🐟🌱✨

(After watching, the correct quiz answers will appear below!)

🧠 Quick Quiz: Salmon and Vegetable Medley

  1. What gives the salmon its golden, flavorful sear?
  2. Which spice adds warmth and a hint of color to the vegetables?
  3. What is the base ingredient that brings a buttery taste to the sautéed veggies?
  4. Which vegetables are used to add color and texture to this medley?
  5. What are the suggested sides to serve with the salmon and vegetables?

💡 Tip: Balance the buttery warmth with crisp vegetables for a perfect medley!

Introduction

Looking for a healthy and delicious dinner option? This salmon with vegetable medley is the perfect choice—combining omega-3-rich salmon with a colorful mix of sautéed vegetables for a dish that’s both nutritious and satisfying. From prep to plate, it’s quick to make, beautifully presented, and packed with flavor you’ll love.

🧂 Ingredients

For the Salmon:

  • 🫒 1 tbsp oil
  • 🐟 5–8 salmon pieces
  • 🧂 Salt (to taste)
  • ⚫ Black pepper (a pinch)

For the Vegetables:

  • 🧈 2 tbsp butter
  • 🌱 2 spring onions
  • 🟢 7cm leek
  • 🫑 1 red pepper
  • 🧅 1 onion
  • 🧄 7 garlic cloves
  • 🌶️ 1 tsp paprika
  • 🧂 Salt (to taste)

For Garnish:

  • 🥬 Lettuce
  • 🍅 Tomato slices
  • 🥒 Cucumber

To Serve:

  • 🍚 Rice or 🥔 potatoes

🧂 Prep Your Ingredients Like a Pro

Start by organizing your ingredients. Dice the onion, garlic, and paprika. Slice the leek and spring onions evenly. Prepping everything before you start ensures even cooking and a smooth kitchen flow.

Fresh ingredients for a salmon vegetable medley, including salmon fillets, spring onions, garlic, red bell pepper, and onion arranged on a dark kitchen counter.

🔥 Sear the Salmon to Golden Perfection

Start by seasoning your salmon fillets with a light sprinkle of salt on both sides. This not only adds flavor but helps create a tasty crust when seared.
Next, heat 1 tablespoon of oil in a wide skillet over medium heat. Wait until the oil starts to shimmer—this means it’s hot enough for the salmon to sizzle right away.
Carefully place the salmon fillets into the pan. If they have skin, make sure the skin-side goes in first. Let them cook undisturbed for 3–4 minutes to develop a crisp, golden crust.
Flip gently and cook the other side for another 2–3 minutes. The salmon should be beautifully golden on the outside, yet tender and juicy inside.
Once done, remove the fillets from the pan and set them aside to rest. Letting them rest keeps the juices inside, so every bite stays moist and flavorful.

Raw salmon fillets sizzling in hot oil inside a frying pan, beginning to sear.

🥦 Make the Seasoned Vegetable Medley

After frying the salmon, remove the oil from the pan completely.
Lightly wipe or clean the pan to remove leftover bits.
Add 2 tablespoons of butter into the clean pan and melt it over medium heat. Once the butter is melted, add the sliced leek to the pan.
Next, add the chopped onions and stir gently.
Add in the spring onions and chopped red paprika.
Let the vegetables fry gently for about 3–4 minutes.
Now add the minced garlic directly into the pan.
Sprinkle in 1 teaspoon of paprika powder over the vegetables.
Pour in 1 tablespoon of water to help the seasoning spread evenly.
Add salt to taste. Stir everything slowly and gently to combine the flavors without breaking the vegetables. Let the mixture cook for another 3–4 minutes, until the vegetables are tender but still slightly crisp.
Total fry time should be around 7–8 minutes.

.

Colorful chopped vegetables sautéing in hot oil inside a pan.

🍽️ Final Plating and Serving Tips

  • Spoon some cooked rice onto each plate.
  • Lay the salmon fillet gently on top.
  • Pile the sautéed vegetable medley over the salmon.
  • Garnish with fresh tomato slices, cucumber, and crisp lettuce.

It’s a colorful, balanced plate—perfect for weeknights or serving guests.

A beautifully plated dish of vibrant orange-red rice topped with a golden seared salmon fillet and sautéed vegetables. The salmon is garnished with chopped red pepper, leek, and parsley, and surrounded by fresh tomato and cucumber slices.

💡 Tips for Success

  • ✅ Use Fresh Salmon When Possible: Fresh salmon gives the best flavor and texture. If using frozen, thaw completely and pat dry to avoid water in the pan.
  • ✅ Get That Perfect Sear: Start with a hot pan and place the salmon skin-side down (if it has skin). Press gently for 30 seconds to help crisp it up.
  • ✅ Don’t Overcook the Fish: Salmon cooks quickly—3 to 4 minutes per side is perfect. Overcooking makes it dry.
  • ✅ Layer Flavor Into the Veggies: Use the same pan you cooked the salmon in to sauté your vegetables. The flavor left behind makes a big difference.
  • ✅ Keep the Veggies Crisp: Don’t let the veggies get soggy. Five minutes of cooking after the spice paste is enough to keep them vibrant and slightly crunchy.
  • ✅ Add a Splash of Lemon or Vinegar: Right before serving, a splash of lemon or vinegar adds brightness and balances the richness.
  • ✅ Garnish Smartly: Use fresh parsley or coriander. Keep cucumber and tomato slices cool to contrast with the warm rice and salmon.
  • ✅ Pair with the Right Rice: Fluffy red rice or turmeric rice gives a bold color and works perfectly with the salmon medley.

❓ Frequently Asked Questions

Can I use another type of fish instead of salmon?
Absolutely! You can use tilapia, cod, or pangasius fillets. Just make sure it’s firm enough to sear without falling apart.

What can I use if I don’t have red rice?
Any long-grain rice will work! You can also add a pinch of paprika or turmeric to white rice for that same vibrant look.

Can I make this dish ahead of time?
Yes, you can prepare the rice and veggies in advance. Reheat gently and pan-sear the salmon just before serving for best results.

Is this recipe spicy?
Not by default. But feel free to add chili flakes or fresh hot pepper to the vegetable medley if you like some heat.

How should I store leftovers?
Keep the rice, vegetables, and salmon in separate airtight containers in the fridge for up to 2 days. Reheat gently to preserve flavor.

About the Author:
Tima Gaye is a Gambian-born, UK-based home cook and recipe creator. She shares rich, flavorful recipes inspired by African roots and global dishes. Every meal she creates comes from the heart — blending tradition, creativity, and love.

💛 Follow Tima for More Recipes & Videos:

👉 Facebook: Cook with Tima Gaye
👉 TikTok: @timagaye712

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