Microwave + Frying Pan Only!
Need a healthy dinner that doesn’t turn your kitchen into a war zone? This easy lemon herb salmon recipe ticks all the boxes: nutritious, single-serve, and ready in under 15 minutes. Best of all? You only need two bits of equipment — a frying pan and a microwave. Yep. That’s it.
Whether you’re cooking after work, between gym sessions, or just want a meal that feels like you’ve got your life together (even if you’re still in pyjama pants), this one’s for you.
🥗 Why This Healthy Dinner for One Works
At Plan4One.com, we’re all about simple solo meals that don’t waste time or food. This dish is:
- ✅ Packed with healthy protein and omega-3s
- ✅ Full of fibre-rich, colourful veg
- ✅ Fast, light, and satisfying — perfect for a weeknight reset
- ✅ Made using only a microwave and a frying pan
- ✅ Ideal if you don’t own an oven or just can’t be bothered turning it on
It’s basically health on a plate without the sad-diet-food vibes.
🍋 Healthy Lemon Herb Salmon with Microwave Veggies
Prep + Cook Time: 15 minutes
Serves: 1
Difficulty: Even-your-ex-who-burned-toast-could-do-this level
🛒 Ingredients
For the salmon:
- 1 skin-on salmon fillet (approx. 150g)
- ½ tsp olive oil
- Juice of ½ lemon
- ¼ tsp dried thyme or dill (your pick)
- Salt & pepper to taste
For the microwave veggies:
- ½ cup broccoli florets
- ½ cup carrot slices
- ¼ red capsicum, sliced
- 1 tsp olive oil or butter
- Salt, pepper, and garlic powder (optional)
👩🍳 Step-by-Step Instructions
1. Microwave Your Veggies Like a Boss
- Pop your broccoli, carrot, and capsicum into a microwave-safe bowl.
- Add a splash of water (about 1 tablespoon).
- Cover loosely with a microwave-safe lid or plate.
- Microwave on high for 2½–3 minutes, until just tender but still bright and snappy.
- Drain, drizzle with olive oil or butter, and season with a little salt and garlic powder. Set aside.
💡 Plan4One Tip: You can mix and match whatever veg is hanging out in your fridge — zucchini, frozen peas, or even green beans work a treat.
2. Pan-Sear the Salmon Like You’re on MasterChef (but without the stress)
- Pat your salmon fillet dry and season both sides with salt, pepper, herbs, and lemon juice.
- Heat your frying pan over medium heat. Add a little olive oil.
- Place the salmon skin-side down and cook for 3–4 minutes, until the skin is golden and crispy.
- Flip it over and cook the other side for 2–3 minutes, or until the flesh flakes easily with a fork.
- Optional (but fab): Squeeze more lemon over the top before serving.
3. Plate Up and Feel Smug
- Spoon your steamed veggies onto a plate.
- Top with the golden salmon.
- Pour over any delicious pan juices.
- Add a lemon wedge or a spoon of Greek yogurt if you’re feeling bougie.
💚 Nutritional Highlights
This solo dinner packs a punch:
- High protein
- Heart-healthy fats (hello, omega-3!)
- Rich in antioxidants and vitamin C
- Low in carbs, unless you want to add some (see below)
🔄 Make It Your Own
Feeling a bit rebellious? Here are some ways to riff on the recipe:
- 🐔 No salmon? Use a small chicken breast instead (cook a few minutes longer).
- 🥦 Plant-based? Sub in a seasoned tofu steak or veggie patty.
- 🥔 Want carbs? Microwave a small potato or serve with a pouch of pre-cooked brown rice or quinoa.
- 🌿 Different herbs? Try oregano, basil, or lemon pepper seasoning.
🧊 Leftovers or Nah?
This is designed as a true single-serve recipe, so no sad leftovers lurking in the fridge. BUT — if you buy a 2-pack of salmon fillets (hello, supermarket specials), go ahead and cook both. Store the second one in an airtight container and use it in a salad, wrap, or scrambled eggs tomorrow.
🧼 Bonus: Almost No Dishes
Because the microwave does the veg and you’ve only used one pan for the fish, you’re not left with a mountain of washing up. Which, let’s be honest, is the real dream.
🎯 Final Thoughts
Whether you’re cooking solo by choice, circumstance, or just need a little reset meal after a weekend of questionable decisions (no judgment here), this microwave + frying pan salmon dinner is a total winner.
💌 Hungry for More?
If you loved this recipe, share it with a mate who could use a healthier dinner idea — or better yet, subscribe to Plan4One.com for weekly recipes made just for one (with none of the waste, and all of the flavour).
