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Pan Seared Salmon with Lemon Garlic Cream Sauce

submitted by Sara on April 22, 2019
Source: https://diethood.com/pan-seared-salmon-lemon-garlic-cream-sauce/
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Main

Ingredients
for
servings
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For the salmon
 2 tbsp Olive Oil
1½ lb Atlantic Salmon, Kelts, Black, fish, raw, fillet
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 ¼ tsp Salt, Kosher salt, table salt
⅛ tsp Pepper, black, ground
For the lemon garlic cream sauce
 1 tbsp Butter, unsalted
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 1 cup Cream, fluid, light whipping, 30% fat
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 ⅓ cup Parmigiano Reggiano, Parmesan cheese, grated
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 3  (ea. 0.11 oz) Garlic, raw
3 tbsp Lemon juice, fresh cold-pressed
1 tsp Lemon zest, peel
1 tsp Dill Weed, dried
¾ tsp Thyme, dried, leaves
¼ tsp Salt, Kosher salt, table salt
⅛ tsp Pepper, black, ground
1 tbsp Parsley, fresh, chopped
38.34 ozaltogether (view nutrition facts)

Preparation

  1. Serving size:
    6.40 oz (calculated)
    Notes: 1 salmon fillet (4 oz or 113 g) plus 1/4 cup of sauce

    The salmon

  1. In a large pan over medium-high heat, heat the oil.
  2. Season the salmon with salt and pepper.
  3. Cook the salmon fillets with the skin-side down until cooked about halfway through, about 6 to 8 minutes depending on the thickness of the fillets. Do not move the fish around.
  4. Flip the salmon fillets over and cook until done, about 2 minutes.
  5. Remove from the pan and set aside to rest. The salmon should still be pink in the middle and have a delicious, crispy skin.

  6. The sauce

  7. Over medium heat melt the butter in the same pan you used for the salmon.
  8. Add the cream, cheese, minced garlic, lemon juice and zest, dill and thyme.
  9. Bring to a boil, then reduce the heat and let the sauce simmer until it starts to thicken, about 3 minutes.
  10. Season to taste with salt and pepper.
  12. Serve the salmon topped with sauce and garnished with some fresh, chopped parsley.
  13. You'll have about 1/4 cup of sauce per serving, which is enough for the fish, plus a side of vegetables, potatoes, or rice. If you want to save some calories, you can reduce the amount of sauce to half and still have a good amount for the fish.

Nutrition Facts
for
serving

  • Calorie count
    376 kcal
  • % of calories by macros
    Fat70.2 %264 kcal29.3 g
    Net Carbs2.7 %10 kcal2.5 g
    Protein27.1 %102 kcal25.5 g
  • Approx. WW SmartPoints™
    9.5
  • Cholesterol 121.3 mg
  • Sodium 329.2 mg
  • Fat 29.3 g
    • Saturated Fat 12.7 g
    • Trans Fat 0 g
  • Carbohydrates 2.7 g
    • Dietary Fiber 0.2 g
    • Total Sugars 1.5 g
    • Added Sugar 0 g
    • Sugar alcohols 0 g
  • Protein 25.5 g
  • Calcium 121.6 mg
  • Iron 1.3 mg
  • Magnesium 40.9 mg
  • Potassium 630.6 mg
  • Zinc 1.1 mg
  • Vitamin A (Retinol Equivalents) 180.1 mcg
  • Vitamin B12 3.8 mcg
  • Vitamin C 5.1 mg
  • Folate 33.1 mcg
    • Folic Acid 0.4 mcg