INGREDIENTS
24 ounces skinless salmon fillets
sea salt and lemon pepper (or black pepper), to taste
1/4 cup flour
2 tablespoons unsalted butter
1 tablespoon olive oil
4 cloves garlic minced
1/3 cup dry white wine (optional. Replace with extra broth, but the wine adds amazing flavour!)
1 cup low-sodium chicken stock/broth (fat free if you can find it)
1 teaspoon cornstarch (or corn flour)
3 tablespoons fresh lemon juice
4 tablespoons rinsed and drained capers
2-4 tablespoons coarsely chopped parsley to serve
Lemon slices to serve
INSTRUCTIONS
Season both sides of salmon fillets evenly with salt and pepper. Add 1/4 cup of the flour to a shallow dish; dredge the salmon in the flour to evenly coat. Shake off excess.
Melt 1 tablespoon of butter in a large nonstick pan or skillet over medium-high heat. Add 1 tablespoon oil and swirl to mix through the butter.
Sear salmon for 4 minutes on each side or until cooked to your liking. Transfer salmon to a warm plate; tent with foil and set aside.
Melt remaining 1 tablespoon butter in the pan. Saute garlic for a further minute until fragrant. Add wine; bring to a boil scraping any browned bits off of the bottom of the pan. Cook until liquid almost evaporates, stirring occasionally.
Add 3/4 cup stock/broth to the pan along with the lemon juice; bring to a boil and cook for a further 3 minutes.
Whisk cornstarch (or cornflour) together with the reserved 1/4 cup stock/broth. Pour the mixture into the pan, stirring through the liquid to create a sauce. Cook for 1 minute or until slightly thickened. Remove from heat.
Stir capers through the sauce. Place the salmon fillets back into the pan, gently turning each fillet to evenly coat in the sauce.
Sprinkle with chopped parsley and extra pepper. Serve immediately over rice, pasta or vegetables of choice How many pounds have you lost this month? At Dieta Efectiva you can lose 10-12 lbs your first week and 2-5 lbs every week after. Visit us at at dietaefectiva.net to learn more about our program CG
