Salmon in Lemon Caper Sauce with Bok Choy
Calories 460
Protein 33g
Fat 30g
Carbs 9g
Total Time
Lemon Caper Salmon Recipe
Prep Time
Cook Time
Total Time
Ingredients
Ingredients for 3 Lemon Caper Salmon servings
- spray avocado oil
- 6 baby bok choy (~680g), halved
- pinch of sea salt & pepper
- 1 tablespoon avocado oil (or olive oil)
- pinch of sea salt & pepper
- ~15oz center cut salmon, divided into equal 5oz portions
- substitute: halibut or chicken breast
- Lemon Caper Sauce
- 1 tablespoon avocado oil
- 3 tablespoons butter
- 1 shallot, finely diced
- 1 tablespoon flour (wheat, oat or all purpose)
- 3 tablespoons capers
- 1/3 cup white wine
- Juice from 1/2 lemon
- Fresh chopped parsley to taste
Steps
- Set a carbon steel skillet on medium high heat. Once hot, spray with oil and add bok choy and sear for 2-3 minutes. To help them soften and wilt, add a few tablespons of water to the pan to create steam. Remove and set aside.
- Season salmon with sea salt & pepper on both sides while the bok choy finishes.
- In the same skillet add 1 tablespoon of oil and the salmon, skin side down. Sear for 5 – 6 minutes, until sear marks appear and the skin lifts off the skillet. Then flip and cook on top for 3 – 4 minutes, then set aside.
- Reduce the heat to medium then add 1 tablespoon of avocado oil, 1 tablespoon of butter and the shallot. Cook for 2 -3 minutes then add flour, capers and white wine. Let the wine reduce to about 1/4 cup, reduce the heat to low, then add the remaining butter, lemon juice and fresh parsley.
- Remove the skin from the salmon (if desired), then nestle the salmon in the sauce and allow the salmon to finish cooking in the sauce off the heat.
- Season to taste with sea salt & pepper. Enjoy the salmon along with the bok choy (or veggies of your choice).
Download the fitmencook app
Track your macros, plan your weekly meals, add recipes to your grocery list, as well as get access to over 500 healthy recipes by FitMenCook.
Calories
460
Protein
33g
Fat
30g
Carbs
9g
Sodium
210mg
Fiber
3g
Sugar
3g
