Brown-butter salmon with tomatoes and capers

Information

Salmon is rich in long-chain omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease. Your body requires protein to heal, protect bone health and prevent muscle loss, among other things. Salmon provides 22–25 grams of protein per 3.5-ounce serving. Salmon is an excellent source of several B vitamins, which are needed for energy production, controlling inflammation and protecting heart and brain health. 100 grams of salmon provide 11–18% of the RDI (required daily intake) of potassium, which helps control blood pressure and prevent excess fluid retention. A 100-gram serving of salmon provides 59–67% of the RDI of selenium, a mineral involved in protecting bone health, improving thyroid function and reducing the risk of cancer. Consuming salmon may help you control your weight by reducing appetite, boosting metabolic rate, increasing insulin sensitivity and decreasing belly fat.

Tomatoes are low in calories and provide are good amount of vitamins like vitamin A, vitamins C and E, some B vitamins and vitamin K. They also contribute some minerals including calcium and magnesium.

Tomatoes are an excellent source of lycopene, a type of carotene. Lycopene can help immune function and has been shown to prevent some types of cancer. 

While tomatoes have many benefits, eating too many of them could cause you some problems. One of these is acid reflux. Tomatoes contain malic acid and citric acid and consuming too much of these could make your stomach too acidic and cause heart burn or acid reflux.

Lettuces are naturally fat free, low in calories, high in fibre, high in folate, and a high protein food as 44%of its calories come from protein.

Ingredients: (4 servings)

  • 4 tablespoons unsalted butter
  • salt and pepper to taste
  • 4 thick salmon fillets or steaks (about 1 1/2 pounds total), skin on
  • 1 pint cherry or grape tomatoes, halved if you like
  • 1 tablespoon drained capers
  • lemon wedges, for serving
  • lettuces

Ingredients salad with dressing:

  • 6 Baby Gem lettuces
  • 1 pack cress, trimmed

For the dressing:

  • 4 tbsp mayonnaise (low fat, 15%)
  • 2 tbsp sieved tomato
  • ¼ tsp cayenne pepper
  • juice 1 lemon

kcal 81 fat 8 g saturated fat 1 g fibre 1 g protein 1 g

salt 0.2 g

Preparation:

1. Heat the oven to 245 °C. Put the butter and a sprinkle of salt and pepper in a large skillet over medium-high heat. When the foam subsides, add the salmon and sprinkle with salt and pepper.

2. Cook, undisturbed, until the salmon sizzles and the butter darkens, 2 to 3 minutes. Scatter the tomatoes and capers around the fish and transfer the pan to the oven.

3. Roast without turning until the salmon browns on top and the inside is as cooked as you like (you’ve got to peek between the flakes with a knife to check), 3 to 8 minutes. (If you’d rather they be opaque all the way through, then leave in the oven for up to 8 minutes. Just don’t overcook them or they’ll be dry.) Serve the salmon steaks with the tomato-caper sauce spooned on top, passing the lemon wedges at the table.

Separate the lettuce leaves, put on a large dish and sprinkle over the cress. Combine all the dressing ingredients with a few tsp water to make a runny consistency. Drizzle over the lettuce and cress and serve.

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