Lent Friendly Pan Seared Salmon with Lemon Garlic Sauce

Great source of Omega-3 fatty acids and Protein.

Instructions

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)

1/4 tsp Black pepper (or to taste)

1 cup Coconut milk, reduced fat (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)

1/4 tsp Black pepper (or to taste)

1 tbsp Butter, salted

1 tsp Parsley, dried

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 coconut milk, chickpea flour, nutritional yeast, lemon juice, lemon zest, garlic, dill, thyme, parsley, 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!

Dietary servings

Per Portion

Meat 1.5

Energy sources

Carbohydrates 7%

Fat 46%

Protein 47%