Wednesday, April 14, 2010

Salmon in lemon-butter sauce : wk16/3

Serves 4 : Easy : Quick
4 salmon steaks each ±100gm

3 Tblsp low-fat spread
2 Tblsp chopped parsley
1 Tblsp capers, rinsed and chopped
2 – 3 Tblsp lemon juice
Grated rind of 1 lemon

500gm new potatoes, scrubbed and halved
8 courgettes, sliced
±20 baby carrots, scrubbed
±200gm asparagus stems

Put the potatoes on to cook in lightly salted boiling water.
Drain and keep warm once cooked.
Steam or microwave the asparagus, carrots and courgette slices.

Meanwhile, spray a non-stick frying pan with cooking spray.
Spray the salmon with non-stick cooking spray.
Cook the fish in the frying pan, about 5 mins each side, or until the fish flakes easily.
Remove from the pan and keep warm.

Wipe the frying pan out with kitchen paper.
Place the pan back over a low heat.
Melt the spread.
Add the parsley, capers, lemon juice and rind.

Plate up the fish and vegetables.
Spoon the lemon-butter sauce over the fish.

You don’t have to use salmon; any firm white fish goes well with this dressing.

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