Seared Sockeye with Italian Salsa Verde

Seared salmon meets a bright, herby salsa verde in this fresh, flavorful dish.

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5 Ingredients or Less
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15 minutes or less
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For the whole family
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Diabetes-friendly
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Immune boosting
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Heart-healthy
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Anti-inflammatory
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Vegetarian
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Vegan
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Gluten-free
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Dairy-free
Seared Sockeye with Italian Salsa Verde
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Seared Sockeye with Italian Salsa Verde

WHAT YOU'LL NEED:

Seared Sockeye

  • 2 portions wild sockeye salmon (~6 oz each), skin on
  • High-heat oil (grapeseed, avocado, or refined)
  • Sea salt
  • Black pepper
  • Lemon

Italian Salsa Verde

  • 2 packed cups flat-leaf parsley, leaves & tender stems
  • 2 tbsp capers, drained
  • 4 anchovy fillets
  • 1 small garlic clove
  • 1 tbsp Dijon mustard
  • 2 tbsp red wine vinegar
  • 1 tbsp fresh lemon juice
  • ½ cup extra-virgin olive oil, plus more as needed
  • ½ tsp finely grated lemon zest
  • Freshly ground black pepper 
  • Salt, only if needed
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DIRECTIONS:

For the salmon:

  1. Heat oven to 400°F. Pat the salmon dry and season.
  2. Get an oven-safe pan screaming hot with a thin film of high-heat oil. Lay the fillets in skin-side down, press gently for a few seconds so the skin stays flat, and sear undisturbed until the skin is crisp, ~3–4 minutes.
  3. Flip, then transfer the pan to the oven to finish for 6 minutes. Rest briefly and finish with lemon.

For the salsa verde:

  1. Finely chop the parsley, capers, anchovy, and garlic together (or pulse briefly — keep it textured, not a purée).
  2. Stir in the Dijon, vinegar, lemon juice, and zest, then loosen with the olive oil to a spoonable sauce, adding more as needed.
  3. Finish with pepper; taste and add salt only if needed — the capers and anchovy carry their own. Drizzle over the seared salmon.
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Thrive tip

Make extra salsa verde and keep it in the fridge to add fresh flavor to vegetables, grains, or other proteins throughout the week.

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