Salmon and Courgette Recipe | A Light and Healthy Meal for Any Day

Introduction: A Simple, Nutritious Dish with Big Flavour

Salmon and courgette are a match made in healthy cooking heaven. This dish brings together flaky, oven-roasted or pan-seared salmon with tender, lightly cooked courgettes for a meal that’s light, fresh, and full of natural flavour. It’s quick to prepare, packed with nutrients, and ideal for busy weeknights or effortless entertaining. Whether grilled, baked, or served in a creamy sauce, this combination never disappoints.

Why You’ll Love This Salmon and Courgette Recipe

• ✅ Healthy and Balanced – High in protein and omega-3s, low in carbs
• ✅ Fast and Easy – Ready in 30 minutes or less
• ✅ Versatile – Cooked in one pan, baked, grilled, or even served cold
• ✅ Naturally Gluten-Free – Great for a wide range of diets

Ingredients (Serves 2)

• 2 salmon fillets (skin on or off, approx. 150–180g each)
• 2 small courgettes, sliced into rounds or ribbons
• 1 tbsp olive oil
• 1 garlic clove, finely chopped
• Zest and juice of ½ lemon
• Salt and freshly ground black pepper
• Optional: fresh dill, parsley, or basil
• Optional: 1 tbsp crème fraîche or Greek yogurt for a creamy sauce

How to Make Salmon and Courgette – Step-by-Step

Method 1: One-Pan Lemon Garlic Salmon and Courgettes

1. Preheat oven to 200°C (180°C fan).
2. Prep courgettes:
   Toss courgette slices in olive oil, garlic, lemon zest, salt, and pepper. Spread out on a lined baking tray.
3. Add salmon:
   Place salmon fillets on top or beside the courgettes. Drizzle with olive oil and a squeeze of lemon juice. Season with salt and pepper.
4. Bake for 15–18 minutes, or until the salmon is just cooked through and flakes easily with a fork.
5. Garnish with herbs and serve immediately.

Method 2: Pan-Seared Salmon with Courgette Ribbons

1. Heat 1 tbsp oil in a large frying pan.
   Season the salmon with salt and pepper. Cook skin-side down for 4–5 minutes, then flip and cook another 2–3 minutes. Remove and rest.
2. In the same pan, sauté courgettes with garlic for 3–4 minutes until just softened. Add lemon juice and fresh herbs.
3. Serve salmon on a bed of courgettes with a spoon of crème fraîche or drizzle of yogurt if desired.

Serving Suggestions

• Pair with boiled new potatoes, couscous, or quinoa
• Serve with a side salad of rocket, cherry tomatoes, and cucumber
• Add a glass of chilled white wine or sparkling water with lemon

Tips for Success

• Don’t overcook the courgettes – they should stay slightly firm
• Use skin-on salmon for extra crispiness when pan-frying
• Add a spoonful of pesto or mustard to the salmon before baking for extra flavour
• Thin courgette ribbons work beautifully as a fresh, no-cook salad base

Variations

• Creamy Salmon & Courgette Bake – Add a splash of cream or crème fraîche and bake until bubbling
• Grilled Courgette and Salmon Skewers – Thread onto skewers and cook on the BBQ
• Salmon Courgette Pasta – Flake cooked salmon into courgette ribbon “pasta” with lemon and olive oil
• Asian-Style Version – Add soy sauce, sesame oil, and spring onions

Storage & Reheating

• Store leftovers in an airtight container for up to 2 days in the fridge
• Reheat gently in the oven or microwave until just warm
• Also great cold as a lunchbox salad with extra lemon and herbs

Conclusion

This salmon and courgette recipe is the perfect example of how a few simple ingredients can come together to create something truly satisfying. Light, healthy, and full of flavour, it’s a great go-to recipe that works all year round. Whether you’re cooking for one or feeding the whole family, it’s a dish that’s as easy as it is impressive.