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Cal Smart Caper-Dill Dressed Double Salmon
Quick
Under 650 Calories
Cal Smart Caper-Dill Dressed Double Salmon

with Couscous, Tomatoes and Spinach

5 min
Difficulty: 2/3
Mediterranean

Capers add a briny pop to this salmon dish with creamy Dijon-dill sauce. Underneath the salmon, there's a bed of lemony couscous to soak up all those delicious flavours. Calorie Smart (650kcal or less) is based on a per-serving calculation of the recipe's kilocalorie amount. Ingredients: Salmon fillet • Baby tomatoes • Moroccan couscous (durum wheat semolina) (wheat) • Lemon • Spinach • Capers (capers, water, salt, vinegar, calcium chloride, potassium sorbate) • Mayonnaise (canola and/or soy oil, liquid whole egg, frozen egg yolk, water, salt, sugar, vinegar, concentrated lemon juice, spice extract, mustard, lactic acid, calcium disodium EDTA) (mustard, egg) • Dijon mustard (water, mustard seed, mustard flour, vinegar, salt, white wine, spices, xanthan gum, citric acid, tartaric acid) (mustard) • Dill • Garlic.

Allergens

Soy
Mustard
Wheat
Milk
Sulphites
Salmon
Crustaceans
Egg
May contain traces of allergens
Sesame
Tree nuts
Fish
Gluten

Utensils

Measuring Spoons
Strainer
Zester
Large Bowl
Small Bowl
Large Non-Stick Pan
Medium Pot
Measuring Cups

Tags

Quick
Under 650 Calories
Ingredients
Salmon Fillets, skin-on

Salmon Fillets, skin-on

500 g

Couscous

Couscous

0.5 cup

Baby Tomatoes

Baby Tomatoes

113 g

Garlic, cloves

Garlic, cloves

1 unit(s)

Capers

Capers

30 g

Lemon

Lemon

1 unit(s)

Dill

Dill

7 g

Baby Spinach

Baby Spinach

56 g

Dijon Mustard

Dijon Mustard

0.5 tbsp

Mayonnaise

Mayonnaise

2 tbsp

Salt

Salt

0.25 tsp

Pepper

Pepper

0.125 tsp

Oil

Oil

4 tsp

Preparation
1
Cook couscous

  • Before starting, wash and dry all produce.
  • To a medium pot, add 2/3 cup (1 1/3 cups) water and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high heat. 
  • Once boiling, remove the pot from heat, then add couscous. Stir to combine.
  • Cover and let stand, 5 min.
  • When couscous is tender, fluff with a fork.

2
Prep

  • Meanwhile, halve tomatoes.
  • Peel, then mince or grate garlic.
  • Drain capers, reserving brine, then pat dry with paper towels. Roughly chop one-quarter of the capers.
  • Zest lemon. Juice half the lemon, then cut remaining lemon into wedges.
  • Roughly chop dill.
  • Roughly chop spinach.

3
Cook salmon

  • Heat a large non-stick pan over medium-high.
  • While the pan heats, pat salmon dry with paper towels, then season with salt and pepper.
  • When the pan is hot, add 1 tsp (2 tsp) oil, then salmon, skin-side down. 
  • Pan-fry until skin is crispy, 4-5 min. Flip and cook for 2-3 min, until golden and cooked through.**

4
Make caper-dill sauce

  • Meanwhile, to a small bowl, add Dijon, mayo, chopped capers, half the lemon juice, 1 tsp (2 tsp) dill and half the garlic. (NOTE: Like extra garlic or dill? Add more!)
  • Season with salt and pepper, then stir to combine.

5
Finish couscous

  • To a large bowl, add couscous, tomatoes, spinach, lemon zest, remaining capers, remaining lemon juice, reserved caper brine, 1 tbsp (2 tbsp) oil, remaining garlic and 1 tsp (2 tsp) dill. (NOTE: Reference garlic and dill guides.)
  • Season with salt and pepper, then stir to combine.

6
Finish and serve

  • Divide couscous between plates. 
  • Arrange salmon over top, then drizzle with caper-dill sauce. 
  • Sprinkle any remaining dill over top, if desired. 
  • Serve lemon wedges alongside.

7

If you've opted for double salmon, prep and cook in the same way the recipe instructs you to prep and cook the regular portion of salmon.

Nutrition per serving

880

kcal

Calories

54

g

Fat

10

g

Saturated Fat

40

g

Carbohydrate

3

g

Sugar

4

g

Dietary Fiber

59

g

Protein

175

mg

Cholesterol

920

mg

Sodium

0.1

g

Trans Fat

1450

mg

Potassium

150

mg

Calcium

3.5

mg

Iron

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