Cooked salmon and asparagus on a plate ready to be eaten.

Mediterranean seared salmon with herb potatoes and asparagus

This flavourful meal takes less than 30 minutes to cook and is great for a weeknight dinner or a dinner party with friends. It is gluten and dairy free and can be easily adapted for vegans. Serve with sauce vierge.



Developed by Chef Dan Hayes 

4 servings 
30 minutes (prep: 10 mins / cook: 20 mins)

3 (1710 ratings)
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Time required

30 minutes



56 g/serving



  • 4 thick salmon filets (ideally from the head end of the fish), skin off
  • ½ tbsp olive oil
  • Salt


  • 8 medium Yukon gold potatoes
  • 1 bunch spring onions, finely sliced
  • 1/2 bunch parsley leaves cut finely
  • Salt & black pepper
  • 3 tbsp olive oil


  • 20 spears of asparagus, trimmed
  • 1 tbsp olive oil
  • Salt

Sauce vierge

  • 16 kalamata olives, pitted and cut in half
  • 2 tbsp capers, drained and squeezed
  • 5 cloves garlic, peeled and sliced
  • 10 cherry tomatoes, halved
  • A few rasps lemon zest
  • 1 bunch basil, leaves and stems separated
  • 1 cup light olive oil
  • Salt


  • Calories 700
  • Carbs 56 g
  • Sugar 1 g
  • Fibre 8 g



  1. Heat up a non-stick pan on a high heat until very hot and add a small splash of olive oil. Do not start cooking until the pan is really hot.
  2. Season salmon lightly with salt and lay the salmon in flesh side down (the pink side down) gently.
  3. Leave the pan on a high heat for one minute and then turn down to a medium heat. Let the salmon cook for 4 minutes, then flip it, turn it off and don’t touch until ready to serve – you want to make sure you are leaving it for at least 5 minutes.



  1. Slice potatoes in halves or quarters and gently boil in water. Strain and roughly crush with a fork.
  2. Fold in parsley and spring onions along with a big pinch of salt and black pepper to taste and olive oil.



  1. Pre-heat oven to 400°F (200 °C).
  2. Lay asparagus on baking tray. Drizzle with olive oil and season with salt to taste. Roast for 10 minutes.


Sauce vierge

  1. Put everything apart from the basil leaves and put in a small pot and simmer gently for 3 minutes and then turn off.
  2. Remove and discard basil stalks then add in the basil leaves and stir well. Season to taste with salt.

Vegetarian option:

Substitute the salmon with a portobello mushroom. This can be cooked in a similar way to the salmon but will take a few minutes less.

Per serving (1 of 4)*

  • Calories 700
  • Protein 32.3 g
  • Total fat 37.7 g
    • Saturated fat 3.3 g
    • Cholesterol 71 mg
  • Carbohydrates 56 g
    • Fibre 8 g
    • Sugars 1 g
    • Added sugars 0 g
  • Sodium 120 mg
  • Potassium 1730 mg

* Nutrition values include 2 tbsp of sauce

Recipe developed by Chef Dan Hayes.

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Information presented within Cart2Table is not intended to replace the advice of a healthcare professional.

Cart2Table has been reviewed and approved by Registered Dietitian Caroline Leblanc and Certified Diabetes Educator Naomi Orzech.