INGREDIENTS
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- 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
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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.
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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.
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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.
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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.
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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.
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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.
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Stir capers through the sauce. Place the salmon fillets back into the pan, gently turning each fillet to evenly coat in the sauce.
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Sprinkle with chopped parsley and extra pepper. Serve immediately over rice, pasta or vegetables of choice.
NUTRITION
Calories: 387kcal | Carbohydrates: 9g | Protein: 36g | Fat: 20g | Saturated Fat: 5g | Cholesterol: 108mg | Sodium: 317mg | Potassium: 933mg | Vitamin A: 410IU | Vitamin C: 8.3mg | CalciumHow 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 dietaefectiva.net to learn more about our program. CG
