Salmon with Burst Tomatoes and Green Beans 🥘

Name: Salmon with Burst Tomatoes and Green Beans
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Ingredients: 1 tablespoon ghee (or coconut oil/avocado oil for dairy-free); 2 6-oz salmon fillets (or tofu cutlets for plant-based); 1/2 pint cherry tomatoes (halved); 6 ounces fresh green beans; 1/4 teaspoon salt; 1/4 teaspoon pepper; 1/4 teaspoon onion powder; 1/4 teaspoon paprika

Jump to Recipe Print Recipe

Get ready to savor this Cast Iron Salmon with Burst Tomatoes and Green Beans, a nutrient-packed keto and low-carb dinner that's simply irresistible!

Salmon with Burst Tomatoes and Green Beans in cast iron skillet on table

Hosting a dinner party or simply enjoying a quiet evening at home, this Cast Iron Salmon recipe is a surefire hit to your quick weeknight dinners that will have everyone asking for seconds.

We love how simple this recipe is! The natural flavors of salmon fillets, vibrant cherry tomatoes, and crunchy green beans, while a blend of spices adds a touch of excitement to every bite.

Jump to:

Preparation and cooking overview

Whip up this nutritious and tasty meal in just 20 minutes, with a mere 5 minutes spent on prep! This versatile staple recipe is perfect for a fuss-free dish that feels gourmet but is effortless to create, no matter your cooking prowess.

Chef's note

This Cast Iron Skillet Salmon is an excellent choice for healthy, delicious, and time-efficient meals. The combination of fresh salmon with vegetables provides a good dose of healthy fats from omega-3 fatty acids, protein, and fiber, making it a well-rounded dish suitable for a low-carb keto diet. With its crispy skin and tender, flaky interior, this dish is also highly versatile, allowing you to experiment with different seasonings and accompaniments to create a personalized dining experience.

salmon fillets on parchment paper being seasoned

Green Beans and Cherry Tomatoes on a blue background

Prep Time: 5 minutes
Cooking Time: 15 minutes
Total Time: 20 Minutes
Difficulty Level: Easy
Recipe Makes 2 Servings

🥘 Ingredients for this cast iron skillet salmon recipe

1 tablespoon ghee or coconut oil/avocado oil for dairy-free
2 6-oz fresh salmon fillets or tofu cutlets for plant-based
½ pint cherry tomatoes halved
6 ounces fresh green beans
¼ teaspoon salt
¼ teaspoon black pepper
¼ teaspoon onion powder
¼ teaspoon paprika

Ingredient substitutions

Here are some dairy-free, plant-based, and vegetable substitutes to help you have some alternatives of your choice:

Dairy-free options

If you don't do dairy, feel free to swap out the ghee for avocado or coconut oil, which are great options for high-heat cooking. If you want the buttery flavor that the ghee would provide, butter-flavored coconut oils in the market are pretty tasty.

Plant-based options

No, we don't have a magical plant-based stand-in option for salmon, but this recipe is pretty tasty with tofu cutlets! We use an extra-firm block of tofu that's been pressed. Or, you can opt to purchase pre-pressed tofu like Hodo.

Vegetable options

While cherry tomatoes and green beans are relatively low in carbs, you may replace them with a different low-carb vegetable, such as zucchini, bell peppers, asparagus, or broccoli.

Remember that the key to a successful keto diet is to focus on low-carb, high-fat, and moderate-protein ingredients. Feel free to get creative with your substitutions, but always keep your macros in mind.

Additional ingredients

Herb Butter: Melt some unsalted butter and mix in chopped fresh herbs like dill, parsley, or cilantro. Drizzle the herb butter over the cooked salmon for added flavor and richness.
Lemon Zest: Grate the zest of a lemon and sprinkle it over the finished dish for a burst of citrus flavor that complements the fish recipe beautifully, or sprinkle some fresh lemon juice with two half slices of lemon.

Cooking tools required

To make this Cast Iron Skillet Salmon recipe, you'll need the following tools:

Cast Iron Skillet
Spatula or Tongs
Oven Mitts
Chef's Knife
Cutting Board
Measuring Spoons
Tools substitute options

Tools substitute options

Skillet: Use a heavy-bottomed oven-safe skillet, such as stainless steel or non-stick pan, if you don't have a cast iron skillet. Just ensure it can handle high heat and is safe for oven use. However, the cooking time will also vary due to this.

How to make Cast Iron Salmon: step-by-step guide

Cooking methods

We have combined two cooking methods to retain the juicy flavors, crispy texture, and tenderness of the fillets.

Pan-searing and oven-roasting

Pan-searing helps lock all the spices and flavors in the fillets, making them more juicy, flavorful, and crispy fish skin. Baking in the oven ensures that your fillets are well-cooked and tender from the inside.

Preparation steps

Preheat the oven to 400°F (200°C).
Wash the salmon fillets and pat dry with a paper towel.
Season the fillets.
Trim the green beans and halve the cherry tomatoes.
Measure the ghee or oil, and prepare the seasoning mix (salt, pepper, onion powder, and paprika).
Have your cast iron skillet ready for cooking.

Cooking instructions

Heat the skillet: Place your skillet over high heat and add the ghee. Allow the oil to heat up until it's shimmering but not smoking.
Season the salmon: While the skillet is heating up, season the fish fillets evenly with salt, black pepper, onion powder, and paprika.
Sear the salmon: Carefully place the seasoned salmon fillets in the hot skillet, skin side down. Sear it for about 5 minutes until you get crispier salmon skin and a golden brown texture.
Add the vegetables: Scatter the halved cherry tomatoes and trimmed green beans around the fillets.
Transfer to the oven: Move the salmon with vegetables to the preheated oven. Bake for 5-12 minutes, depending on your preferred level of doneness. A shorter cooking time will result in a more tender, medium-rare fillet, while a longer time will yield a well-done fillet.
Check for doneness: To determine if the fish is cooked to your liking, use a fork to flake the thickest part of the fillet gently. If it flakes easily and has a slightly translucent center, it's ready. If you prefer fully cooked, the center should be opaque.
Serve: Remove from the oven and carefully transfer the fillets and vegetables to serving plates. Enjoy your delicious dinner while it's hot!

Chef's pro tip

Looking for that perfect crispy salmon skin? Simply pat the fillets dry with a paper towel before seasoning and searing. Removing extra moisture is key to achieving that desired crispiness. Also, remember not to move or flip the salmon while it's searing—let it cook for 5 minutes, allowing the skin to develop a nice crust and ensuring it lifts from the skillet without sticking.

How to make it healthier

Avoid high-fat farmed salmon: If you're looking for a delicious fish option while on keto, go for wild salmon instead of farm-raised. If you get your hands on sockeye salmon, that is perfect, as it has a richer and more delicious taste and more omega-3s.
Add more veggies: Increase the number and variety of vegetables in this dish. Add bell peppers, asparagus, or zucchini for a nutrient boost and additional fiber. Ensure that your veggies are keto-friendly and lie under the low-carb radar!

How to serve this delicious salmon recipe?

Serve your crispy salmon with a nutritious side of:

leafy green tomato salad
fresh baby spinach salad
steamed vegetables like mushrooms, zucchini, kale, cauliflower
a bowl of rice like keto-friendly cauliflower rice

Time-saving tips

Pre-mix your seasoning: Combine your spices in advance and store them in an airtight container so they're ready to use when you're cooking.
Prep vegetables ahead: Wash and trim the green beans and halve the cherry tomatoes in advance, then store them in the refrigerator until you're ready to cook.
Use pre-cut salmon fillets: Purchase pre-cut salmon filets from your local grocery store or fishmonger to save time cutting and portioning the fish.

What can I prepare ahead of time?

Marinate the filets with even more flavor in your seasoning mix for up to 30 minutes before cooking. This can be done ahead of time and can be stored in the refrigerator. You can use the frozen salmon when you're about to cook.

Storage and reheating instructions

Leftover storage

Allow the leftover salmon and keto vegetables to cool completely at room temperature.
Place the cooled leftovers in an airtight container or wrap them tightly with aluminum foil or plastic wrap.
Store the container in the refrigerator for up to 3 days.

Reheating instructions

Oven: Preheat your oven to 275°F. Place the fish fillets on a baking sheet lined with parchment paper or aluminum foil. Reheat it for 10-15 minutes or until warm. The low oven temperature ensures it doesn't overcook and become dry during reheating. Reheat the vegetables alongside, if desired.
Microwave: Place the leftovers on a microwave-safe plate and cover it with a lid or plastic wrap, leaving a small vent for steam to escape. Reheat the fillets at 50% power for 1-2 minutes, checking for doneness after each 30-second interval to avoid overcooking. Reheat the vegetables separately in the microwave using the same method.

Expert heating tips

To retain moisture and avoid drying out the salmon, drizzle it with a small amount of olive oil or melted butter before reheating.
If you're reheating a large portion of leftovers, it's best to reheat in smaller batches to ensure even heating.
Be cautious not to overheat, as the fillets can quickly become dry and less enjoyable.

Recipe wrap-up and conclusion

To sum it up, this Cast Iron Salmon recipe is not only super tasty and healthy, but it's also a breeze to make. You've got crispy salmon, fresh green beans, and juicy tomatoes joining forces for a flavor and texture party that's sure to wow everyone. Plus, feel free to mix it up with different serving options to make it your own!

Go ahead and give this mouthwatering salmon recipe a whirl! You'll be whipping up a restaurant-worthy dish right in your own kitchen, and enjoying a nutritious meal that could easily become a go-to in your weekly lineup. So grab your cooking gear, round up your ingredients, and dive into this amazing foodie adventure—you'll be coming back for seconds!

Frequently asked questions

Look for the following while you're purchasing the fillets:

Freshness: A fresh fish will have a mild, fresh scent and not smell overly fishy. The flesh should be firm and bounce back when gently pressed.
Color: Look for a vibrant, deep orange or translucent pink color. Avoid dull, grayish, or discolored appearances while buying.
Skin: The skin should be intact, shiny, and moist, without visible damage or blemishes.
Sustainability: Opt for frozen wild-caught salmon when possible. When shopping at a grocery store, look for certifications or labels indicating sustainable practices, such as the Marine Stewardship Council (MSC) or Aquaculture Stewardship Council (ASC).

It can stick if it is not properly seasoned or needs to be adequately heated before placing the fillets in it. To prevent sticking, ensure your skillet is well-seasoned and heated to a high temperature.

Yes, it is safe. Cast iron is an excellent choice for cooking fish because it provides even heat distribution and retains heat well, resulting in a perfectly cooked fish.

Both baking and pan searing are excellent methods for cooking salmon, and the choice depends on personal preference and desired texture. Baking results in a moist, tender fillet, while pan-searing gives it a crispy, golden-brown crust. You can also combine the two methods as done in our recipe.

Seared refers to quickly cooking the fillets at a high temperature, resulting in a golden-brown crust on the surface. This method helps lock in the natural juices and flavors while providing an appealing texture.

📖 Recipe

Salmon with Burst Tomatoes and Green Beans

This quick skillet dinner of Salmon with Burst Tomatoes and Green Beans is as nourishing as it is delicious.

5 from 3 votes

Print Pin Recipe

Course: Main Course

Cuisine: American

Keyword: 30-minute, easy, keto, low carb, seafood

Prep Time: 5

Cook Time: 15

Total Time: 20

Servings:

Calories: 357kcal

Ingredients

1 tablespoon ghee or coconut oil/avocado oil for dairy-free
2 6-oz salmon fillets or tofu cutlets for plant-based
½ pint cherry tomatoes halved
6 ounces fresh green beans
¼ teaspoon salt
¼ teaspoon pepper
¼ teaspoon onion powder
¼ teaspoon paprika

Instructions

Preheat oven to 400°F.
Heat the ghee over high heat in a large cast iron skillet. Season salmon with listed spices then place the salmon in the pan skin side down. Cook 5 minutes.
Add in the green beans and tomatoes around the salmon then transfer to the oven for 5-12 minutes depending on the level of doneness you’d like your salmon to be.

Nutrition

Nutrition Facts

Salmon with Burst Tomatoes and Green Beans

Amount Per Serving

Calories 357 Calories from Fat 171

% Daily Value*

Fat 19g29%

Saturated Fat 6g38%

Cholesterol 113mg38%

Sodium 384mg17%

Potassium 1271mg36%

Carbohydrates 11g4%

Fiber 3g13%

Sugar 6g7%

Protein 37g74%

Vitamin A 1356IU27%

Vitamin C 37mg45%

Calcium 65mg7%

Iron 3mg17%

Nutritional values are estimates only and do not include carbs from sugar alcohols.

# Hashtag with us!Don't forget to mention @castiron_keto or tag #castironketo on Instagram with your creations! We love seeing what you're making.