Tender, juicy pan-seared salmon fillets with a golden-brown crisp on the outside, while remaining moist and flaky on the inside, this refreshing salmon recipe is perfectly crafted for hot summer indulgence. Each bite offers a harmonious blend of flavours, bringing together the buttery richness of salmon fillets, earthy notes from eggplants, and a burst of freshness from tomatoes.
As the salmon fillets simmer in the rich, tangy tomato sauce, they soak up all the natural flavours from the vegetables, making this dish delicious and flavourful all around. Packed with multiple flavours, this pan-seared salmon dish is guaranteed to cool you down and lift your spirits in the midst of summer’s heatwave!
Table of contents
- What makes this pan-seared salmon with tomatoes and eggplants so good
- Ingredients for pan-seared salmon with tomatoes and eggplants
- How to make pan-seared salmon with tomatoes and eggplants
- Success tips for making pan-seared salmon with tomatoes and eggplants
- Health benefits of this dish
- How long can this dish last?
- More healthy recipes
- You might also like
What makes this pan-seared salmon with tomatoes and eggplants so good
- Quick and easy: Using staple ingredients to make, this recipe is easy to follow and takes less than half an hour to make!
- Full of fresh flavours: Using fresh tomatoes, basils, and eggplants to make the sauce, this dish bursts with refreshing flavours with natural sweetness and earthy notes.
- A healthy, hearty dish: This dish is packed with nutritional benefits, containing a comforting medley of tender fish and mixed vegetables.
Ingredients for pan-seared salmon with tomatoes and eggplants
- Salmon fillets: The main ingredient of this dish. This recipe uses 2 salmon fillets.
- Ginger, onions, and garlic: These staple ingredients bring out the flavours of the dish, and make it more fragrant and aromatic. These also help remove the fishy smell from the salmon and any grassy tastes from tomatoes and eggplants.
- Tomatoes and eggplants: The main vegetables for this dish.
- Water: To make the tomato sauce.
- Tomato paste: To enhance and intensify the tangy tomato sauce for this dish.
- Ketchup: This adds sweetness and richness to the sauce.
- Seasonings: I seasoned the salmon fillets with a pinch of salt and pepper to uplift the savoury flavours and remove fishy smell. Some salt and sugar are also used to season the sauce.
- Cornstarch slurry: This helps thicken the sauce to make it richer and more flavourful.
- Fresh basils: I used some to cook in the sauce to add depth and aromatic qualities to the dish, and some more for garnishing.
How to make pan-seared salmon with tomatoes and eggplants
- Season the salmon fillets with a pinch of salt and pepper. In a pan, heat some oil over medium-high heat, then transfer the salmon fillets to the pan.
- Pan-sear the salmon fillets for about 5 minutes (2-3 minutes per side) until golden brown crisp. Set aside.
- In another wok, heat some oil over medium-high heat, then add in sliced ginger, chopped onions, and minced garlic. Stir-fry until fragrant.
- Add in tomatoes and eggplants, and stir-fry for 1-2 minutes. Add in water, tomato paste, and ketchup. Mix well.
- Cover with a lid and cook over medium heat for 10-12 minutes until tomatoes and eggplants soften.
- Remove the lid, season with sugar and salt, and transfer the seared salmon fillets back to the wok. Bring the mixed vegetables to the top so the salmon fillets are covered in the sauce.
- Cover with the lid, lower the heat, and simmer for another 2 minutes.
- Stir in cornstarch slurry until the sauce thickens, and add in fresh basils.
- To serve, transfer tomatoes, eggplants, and some sauce to a plate, then place a salmon fillet on top. Garnish with some extra fresh basils.
Success tips for making pan-seared salmon with tomatoes and eggplants
Do not overcook the salmon fillets.
To ensure the salmon fillets remain tender and juicy inside, be sure not to fully cook them at the pan-searing step, as you’ll be simmering them in the sauce at the final step. Simply pan-sear them over medium-high heat to achieve a golden-brown exterior while the inner core is slightly undercooked. This step shouldn’t take more than 6 minutes.
💡 If you use a spatula to gently press on the salmon fillets, they will feel like the soft area just below your thumb on your non-dominant hand.
Make sure the pan/wok is fully heated in advance.
You’ll need enough strength and intensity of heat when cooking in a wok to bring out the flavours of the food. This is known as “wok hei” 鑊氣 in Chinese. The pan needs to be heated well enough before pan-searing the salmon fillets. This will then cook the exterior of fish fillets more quickly than their interior, producing a golden-brown crisp while tender within. Similarly, the wok needs to be heated well enough to achieve a fragrant, aromatic, and flavourful dish.
Do a taste test.
Be sure to do a taste test for the tomato sauce before adding in salmon fillets, so that the flavours suit your preferences! Add more sugar or ketchup if you prefer a sweeter tomato sauce. Alternatively, add more tomato paste if you prefer a more tangy sauce.
Health benefits of this dish
This dish is packed with multiple nutrients and health benefits, where all the main ingredients play a part to make it a healthy dish!
- Rich source of healthy fats and protein: Salmon is an excellent source of omega-3 fatty acids, which lowers blood pressure, helps nourish brain and eye functions, prevents heart disease, and more. It is also a rich source of protein, which helps repair and promote muscle health. So incorporating salmon in your diet is always a healthy choice!
- Improves heart health: Tomatoes, eggplants, and salmon – all of these improve heart health and help lower cholesterol levels.
- High in antioxidants and helps with weight loss: Basils, tomatoes, and eggplants are rich in antioxidants that have anti-inflammatory and antibacterial properties. In particular, when tomatoes are cooked, they release a pigment called lycopene, which is a powerful antioxidant that might help protect cells from damage. These vegetables are also high in fibre and low in calories, making this dish a great choice for a weight loss diet!
How long can this dish last?
These fish fillets can only last for a day as this recipe uses fresh salmon fillets. So be sure to eat this dish on the same day.
This seared salmon with tomatoes and eggplants offers bursts of sweet, tangy, savoury, and fresh flavours. With multiple flavours in one dish, it is both quick and easy to make, and a healthy, comforting meal option. So get ready to savour the taste of summer with every rejuvenating bite!
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Pan-Seared Salmon with Tomatoes and Eggplants
Ingredients
- 2 salmon fillets
- 1 egg plant chopped into big chunks
- 3 tomatoes chopped into big chunks
- 2 garlic cloves minced
- 2-3 tbsp tomato paste
- 2 tbsp ketchup
- 2-3 tsp sugar
- Salt and pepper for seasoning
- 100-150 ml water
- Cornstarch slurry 1 tsp cornstarch + 2-3 tbsp water
Instructions
- Season the salmon fillets with a pinch of salt and pepper. Massage them for a bit for better absorption.
- In a pan, heat some oil over medium-high heat. Pan-sear the salmon fillets for about 5 minutes (2-3 minutes per side) until golden-brown crisp. Set aside.
- In another wok, heat some oil over medium-high heat, then add in sliced ginger, chopped onions, and minced garlic. Stir-fry until fragrant.
- Add in tomatoes and eggplants, and stir-fry for 1-2 minutes. Add in water, tomato paste, and ketchup. Mix well.
- Cover with a lid and cook over medium heat for 10-12 minutes until tomatoes and eggplants soften.
- Remove the lid, season with sugar and salt, and transfer the seared salmon fillets back to the wok. Bring the mixed vegetables to the top so the salmon fillets are covered in the sauce.
- Cover with the lid, lower the heat, and simmer for another 2 minutes. Do a taste test.
- Stir in cornstarch slurry until the sauce thickens, and add in fresh basils.
- To serve, transfer tomatoes, eggplants, and some sauce to a plate, then place a salmon fillet on top. Garnish with some extra fresh basils.
