Pan-seared Salmon Feast

Take advantage of BC's huge sockeye salmon run and whip up this delicious recipe packed with heart-healthy fish oil

Credit: Catherine Roscoe Barr

Due to record salmon runs this year, BC salmon is abundant and cheap

Take advantage of the affordable omega-packed sockeye salmon now available and whip up this nutrient-rich dinner recipe!

There are great deals on salmon right now due to the huge sockeye salmon run – the largest in almost 100 years! This meal is so packed full of nutrients, from the omega-3 fatty acids in the salmon, to the rainbow of vitamins and minerals in the veggies to the rich source of fibre in the brown rice. Plus, it’s pretty easy to make.

The longest step is making the brown rice and, like I mentioned in a previous post, I like to make a big batch and freeze it so it’s handy for busy weekday meals.

Zucchini and peppers are in season now too, so you’ll be supporting local food and moving closer toward the 100 Mile Diet


  • 2 servings of salmon (about 4-6 oz each)
  • 2 servings of brown rice (about 1/3 to 1/2 cup cooked rice each)
  • 1 pepper (I used half red, half orange)
  • 1 zucchini
  • 3 cloves garlic (I like tons of garlic, so scale back if you don’t want to offend people with your breath)
  • 3 tsp olive oil
  • 2 tbsp Thai sweet chili sauce
  • Salt & pepper to taste


  1. Prepare brown rice (whether you’re thawing it or making it from scratch). 
  2. Chop veggies into chunks and mince garlic. 
  3. In a large frying pan or wok, heat half the oil over medium-low heat. Add zucchini and garlic stirring well to combine. Then arrange zucchini in single layer, and let cook until slightly browned, then carefully flip over each piece.
  4. In a large cast iron pan (a regular pan will work but cast iron is so much better) heat remaining oil over medium-high heat. Season both sides of salmon with salt and pepper and add to pan, skin side up, when oil is hot enough so that salmon just barely sizzles. Cook until it begins to brown, about two minutes. Flip salmon over, turn heat down to medium-low and brush with chili sauce.
  5. Meanwhile, add peppers to zucchini and garlic, stirring frequently. Remove from heat after two minutes.
  6. Cooking salmon is a tricky thing, you don’t want to over- or under-cook it. The best tip I’ve learned is to remove it from the heat when the centre hasn’t quite turned opaque because it keeps cooking after the heat source has been removed. That way, by the time you’ve plated everything, it will be perfect!

Bon appetit! 



Catherine Roscoe Barr, BSc Neuroscience, is a Vancouver-based writer, editor, and fitness professional. Before settling on the west coast she lived in Sydney, Toronto, Oregon, Montana, and practically everywhere in Alberta. She can be found jogging with her adorable dog, dining with her fabulous husband or voraciously reading anywhere comfy.