Pan Seared Salmon with Lemon Garlic Sauce

14 35 183
Ingredients Minutes Calories
Prep Cook Servings
10 min 25 min 6
Pan Seared Salmon with Lemon Garlic Sauce
Health Highlights
Great source of Omega-3 fatty acids and Protein. Plus, this creamy sauce is lactose free

Ingredients


2 tbsp Extra virgin olive oil
681 gm Pacific salmon, fillets, raw (skin on, cut into 6 4 oz portions)
1/2 tsp Sea salt, fine (or to taste)
1 dash Black pepper (or to taste)
1 cup Almond milk, unsweetened (original)
1 tbsp Chickpea flour (to thicken the sauce)
2 tbsp Nutritional yeast (for a cheesy flavour)
1 whole lemon(s) Lemon juice (zest the lemon before juicing)
3 clove(s) Garlic (minced)
1 1/2 tsp Dill, dried
3/4 tsp, leaves Thyme, dried
1/2 tsp Sea salt, fine (or to taste)
1 dash Black pepper (or to taste)
1 tbsp Butter, vegan

Instructions


FOR THE SALMON:

1.  Heat olive oil in a large skillet over medium-high heat.

2.  Season salmon fillets on both sides with salt and pepper.  Place in skillet, skin side down, cooking 3 fillets at a time.

3.  Cook for 6 minutes without moving the fish. You can cover the skillet to avoid splattering, though this will cause the fish to cook faster. 

4.  With a spatula, flip the salmon fillets over and cook for 2 more minutes.  Transfer the fillets to a plate and set aside.

5. Repeat with the remaining fillets and set aside.

 

FOR THE LEMON GARLIC CREAM SAUCE:

1.  In the meantime, combine the almond milk, chickpea flour, nutritional yeast, lemon juice, lemon zest, garlic, dill, thyme, salt and pepper in a mixing bowl and whisk until thoroughly incorporated.

2.  Add the butter to the skillet and melt over medium heat.

3. Add the sauce to the skillet and bring to a boil then lower heat to a simmer.

4. Place the cooked salmon fillets back in the skillet.

5.  Cook for a minute, or until salmon is heated through.

6.  Remove from heat, place salmon on a plate and spoon sauce on top. Serve and enjoy!

 


Nutrition Facts

Per Portion

Calories 183
Calories from fat 69
Calories from saturated fat 18.6
Total Fat 7.6 g
Saturated Fat 2.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.7 g
Monounsaturated Fat 6.1 g
Cholesterol 56 mg
Sodium 529 mg
Potassium 506 mg
Total Carbohydrate 3.5 g
Dietary Fiber 1.1 g
Sugars 0.6 g
Protein 25.7 g

Dietary servings

Per Portion


Meat 1.5
Milk Alternative 0.2

Energy sources


Pygal6%397.33330896917397108.9789624558087838%467.74855375618995195.5037992626433856%293.88086444002806211.839150524987226%38%56%CarbohydratesFatProtein
?
Help