Salmon filets with a blueberry sauce
  • Easy
  • 15 Min Prep + 10 Min Cook
  • Serves 4

Nutrition Per Serving

  • Calories: 308
  • Fat: 12.6g (Saturated Fat: 1.8g)
  • Carbohydrates: 14.7g
  • Fiber: 2.3g
  • Added Sugar: 0g
  • Protein: 33.9g
  • Sodium: 194mg

Print Recipe

Equipment Needed

2 skillets (one must be oven safe)

Wooden spoon or spatula

This salmon recipe appears and tastes gourmet but is shockingly simple to prepare. The biggest nutritional benefits stem from the salmon, containing essential omega-3s which help decrease inflammation, and from the blueberries, which are potent antioxidants that specifically strengthen the cardiovascular system. This recipe is a win-win!

Learning Objectives

Learn an easy method for cooking salmon, by pan searing and finishing in the oven. Learn how to make a quick berry sauce, enhancing the flavor with citrus and depth with wine.

Level Ups (optional)

Serve with salad, veggies and a whole-grain side.

Substitutions (optional)

Blackberries or cherries could be substituted in the sauce. Trout or another robust fish could be substituted.

Equipment Needed

2 skillets (one must be oven safe)

Wooden spoon or spatula


  • 4 salmon filets (5-6 oz each), with skin on
  • ½ Tbsp olive oil
  • Sea salt
  • Ground black pepper
  • 2 cups (1 pint) blueberries, rinsed
  • ¼ cup dry red wine (pinot noir, merlot, malbec)
  • Juice of one large lemon
  • Juice of one large orange


  1. Preheat the oven to 450° F.
  2. Heat a large oven safe skillet over high heat. Rub the salmon fillets with the olive oil, ⅛ tsp salt and ½ tsp pepper.
  3. Place salmon filets, skin side up, in the skillet and sear for one minute. Flip salmon over and place in oven for 5-8 minutes, until salmon is just underdone in the middle (depends on thickness of filets). Remove from oven and place salmon on a plate (the salmon will continue to cook through, this method prevents the over cooking of the salmon).
  4. While the salmon is in the oven, place another skillet over medium heat. Add the blueberries, wine, lemon, orange and ⅛ tsp salt to the skillet. Let the sauce cook down, stirring occasionally, until the liquid has been absorbed and the mixture is slightly thick.
  5. Spoon an equal amount of blueberry sauce over each of the salmon filets before