This Lemon Garlic Butter Salmon dish is an easy and filling clean eating midweek meal. On the table in around 20 minutes, the crispy pan fried salmon sits atop creamy mashed potato with a tangy garlic sauce that is very moreish. It’s the perfect dinner for two.
3 Reasons to Love This Lemon Garlic Butter Salmon
- It’s quick and fresh and full of good healthy omega 3 fats, that’ll keep your joints moving well, and you’re skin glowing.
- It’s a non traditional twist on the old Meat and three veg: Hello Salmon + potato + tomatoes + beans. Super simple, very filling.
- There’s no unusual or hard to get ingredients. In fact, you can use frozen salmon (I mostly do), all the sauce ingredients are fridge or pantry staples, and the veges are some of my faves that I always have on hand. Really though you could mix it up and use a variety of different things as your sides in this recipe. Keep reading to find out some of the variations and substitutions I recommend
How to Cook Perfect Pan Fried Salmon Every Time
The trick is to make sure the salmon is dry before you put it into a very hot frypan or skillet. I generally pat the salmon dry with some kitchen/paper towel to get rid of any excess moisture so that when it hits the pan I get the instant sizzle!
Skin on, or skin off, it doesn’t really matter. Making sure you’ve patted it dry both sides will work both ways to create that nice caramelised crustiness on the outside. For that bit of extra crispiness, lightly salt the fish both sides before putting it in the pan.
I recommend that you don’t turn the salmon once it’s in the pan. Cover it with a lid and let it cook for around 4 minutes, then remove the lid, flip it and cook again with lid on for another 3 or so minutes.
TIP: For the ultimate crisp, after salmon has cooked top and bottom, I turn it onto the side to cook it (with lid off) so that it has a nice crust all over. Be careful to watch monitor it as this could have a tendency to dry it out too much if you over do it.
How To Make Healthy Mashed Potatoes
I like to keep it simple and stick to the basics of potato + a little butter and a few drizzles of milk. And a pinch of salt and pepper if you like. I find a ratio of equal parts butter to milk makes for a good consistency, not to clumpy and not to runny. Try and avoid using cream, cream cheese, actual cheese, sauces, mayonnaise etc as the more you add the heavier it will be.
Why I Eat Salmon Several Times Per Week
3 reasons. It’s super filling so helps keep my cravings at bay. It freezes and defrosts well so I always have some on hand in the freezer. For its’s health benefits, like being very rich in Omega-3 Fatty Acids, high in protein, a good source of vitamins and minerals and it helps to control my weight.
Variations and Substitutions
- Instead of salmon, try this recipe with lean chicken or turkey breast.
- Instead of white mashed potato, try it with sweet potato.
- If you love white mashed potato, add some cooked shredded cabbage and lemon pepper to the mash. This is once of my favourite ways to mix up a boring mash.
- Instead of beans, try another green vegetable like broccoli, snow peas, even bok choi or baby spinach.
- If you don’t have Dijon mustard, you could use wholegrain mustard.
- Dried Dill and Dried Chives could be substituted with Basil and Oregano, or Thyme and Oregano.
In terms of a healthy and filling easy and quick midweek dinner, this Lemon Garlic Butter Salmon is hard to beat. It has classic flavours, yet looks and tastes impressive, even though you haven’t spent a lot of time in the kitchen. If you’re not into freezer meals or batch cooking, this is a healthy made from scratch dinner you need to put on your meal plan this week.
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Lemon Garlic Butter Salmon
- 2 pieces of Salmon either skin on or skin off
- 1 tablespoon Lemon Juice freshly squeezed
- 2 tablespoons Garlic crushed
- 2 tablespoons Butter melted
- 1 teaspoon Dijon mustard
- 1 teaspoon Dried Dill
- 1 teaspoon Dried chives
- Salt and Pepper to taste
- 3 to 4 medium White potatoes
- 6 medium Cherry tomatoes
- Handful of Green beans
- 2 tablespoons Milk
- 2 tablespoons Butter
- Salt and Pepper to taste
- Potatoes: Fill a pot/saucepan with water and heat on the stove on high. Peel and chop the potatoes and add to the water. Cook with lid on for 10 to 12 minutes.
- Sauce: Prepare the sauce by adding all the ingredients into a jug and whisk together.
- Salmon: Remove lid on pan and turn salmon onto the side. Cook for another 2 to 3 minutes, and then turn to other side, keeping covered with lid.
- Salmon: Turn salmon onto meaty part, and cover with lid and cook for another 3 to 4 minutes,
- Beans: Cook the beans using a steamer on top of the potatoes, or in the microwave. If using the microwave, add ½ cup water to the bowl with the beans and zap for 3 to 4 minutes, depending on how crunchy you like them. If using a steamer, steam for 3 to 4 minutes and remove and set aside.
- Potatoes: Test potatoes to see if cooked by prodding with a skewer or sharp knife. If soft, remove from heat and drain the water. Mash the potatoes using a masher or fork and adding the butter and milk.
- Salmon: Move the salmon to the side of the pan, and add the tomatoes and cook for 1 minute then remove from heat. Take the pan off the heat and remove the salmon.
- Sauce: With the pan still off the heat, add the sauce mixture and heat through for 20 to 30 seconds.
- Plating Up: Use a dessert spoon to spread the potatoes evenly onto 2 plates. Sit the salmon on top, add the blistered tomatoes to one side and the beans to the other side. Drizzle the lemon garlic butter over the salmon so it falls over to the side onto the potatoes, tomatoes and beans.
- Eat and enjoy.
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