Salmon with Creamy Lemon Sauce
Healthy, because
Even smarter
Nutritional values
Brainfood in its highest form is the tender salmon, because its abundant omega-3 fatty acids improve the ability to concentrate and memory. In addition, these essential fatty acids offer protection against vasoconstriction and high cholesterol levels.
A fresh leaf salad and baked potatoes go well with this dish. If you are on a low carb diet, you can cook some spinach or pan-fried vegetables with salmon and sauce.
(Percentage of daily recommendation)
| Calorie | 556 cal. | (26 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 42 g | (36 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.6 g | (9 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 4.9 μg | (25 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 132.5 μg | (221 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 16.8 mg | (140 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 118 μg | (39 %) | ||
| Pantothenic acid | 0.3 mg | (5 %) | ||
| Biotin | 2.6 μg | (6 %) | ||
| Vitamin B₁₂ | 4.9 μg | (163 %) | ||
| Vitamin C | 43 mg | (45 %) | ||
| Potassium | 1,017 mg | (25 %) | ||
| Calcium | 74 mg | (7 %) | ||
| Magnesium | 57 mg | (19 %) | ||
| Iron | 1.1 mg | (7 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 0.5 mg | (6 %) | ||
| Saturated fatty acids | 18.7 g | |||
| Uric acid | 32 mg | |||
| Cholesterol | 139 mg | |||
| Complete sugar | 5 g |
Ingredients
- For the salmon
- 2 Salmon (skin-on)
- juice of 1 lemons
- 1 tsp clarified butter
- salt
- peppers
- For the sauce
- 1 shallot
- 1 Tbsp butter
- 1 Tbsp olive oil
- 2 tsps Pastry flour
- 125 milliliters Vegetable broth
- juice of 1 lemons
- 1 tsp finely grated Lemon peel
- salt
- cayenne pepper
- 100 grams Crème fraiche
Preparation steps
For the sauce: Peel the shallot, finely chop and sauté in the butter and oil until softened. Dust with flour and cook briefly. Add the stock, lemon juice and lemon zest, season with salt and cayenne and simmer for about 5 minutes, until creamy.
Stir in the crème fraîche and season with salt and cayenne pepper.
For the salmon: Sprinkle the salmon with lemon juice and season with salt and pepper.
Melt the butter in a large frying pan and sear the salmon, skin-side down, for 2 minutes. Flip over and cook for another 2 minutes, or until cooked to your liking.
Arrange the salmon and lemon sauce on serving plates. Garnish with lemon halves and lettuce to serve.
