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

with Couscous, Tomatoes and Spinach

Difficulty: 2/3
French

Capers add a briny flavour pop to salmon draped in a creamy Dijon-dill sauce. Underneath, there's a bed of lemony couscous to catch all those lovely flavours. Calorie Smart is based on a per serving calculation of the recipe's kilocalorie amount

Allergens

Seafood/Fruit de Mer
Mustard
Wheat
Egg
Fish

Utensils

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

Tags

Quick
Under 650 Calories
Ingredients
Salmon Fillets, skinless

Salmon Fillets, skinless

250 g

Couscous

Couscous

0.5 cup

Baby Tomatoes

Baby Tomatoes

113 g

Baby Spinach

Baby Spinach

56 g

Capers

Capers

30 g

Garlic, cloves

Garlic, cloves

1 unit

Dill

Dill

7 g

Lemon

Lemon

1 unit

Dijon Mustard

Dijon Mustard

1.5 tsp

Mayonnaise

Mayonnaise

2 tbsp

Oil

Oil

4 tsp

Salt

Salt

0.25 tsp

Pepper

Pepper

0.125 tsp

Preparation
1
Cook couscous

Before starting, wash and dry all produce. Garlic Guide for Steps 4 and 5 (dbl for 4 ppl): 1/4 tsp mild, 1/2 tsp medium and 1 tsp extra! Dill Guide for Steps 4 and 5 (dbl for 4 ppl): 1 tsp mild, 2 tsp dilly, 1 tbsp extra-dilly! Add 2/3 cup water and 1/8 tsp salt (dbl both for 4 ppl) to a medium pot. 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 for 5 min. When couscous is tender, fluff with a fork.

2
Prep

While couscous cooks, halve tomatoes. Peel, then mince or grate garlic. Drain capers, reserving brine, then pat dry with paper towel. Roughly chop a 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 heat. While the pan heats, pat salmon dry with paper towels, then season with salt and pepper. When the pan is hot, add 1 tsp oil (dbl for 4 ppl), then salmon. Pan-fry until golden-brown and cooked through, 2-3 min per side.**

4
Make caper-dill sauce

While salmon cooks, stir together Dijon, mayo, chopped capers, half the lemon juice, 1 tsp dill and half the garlic in a small bowl. (NOTE: Reference dill and garlic guides.) Season with salt and pepper, to taste, then stir to combine

5
Finish couscous

Add couscous, tomatoes, spinach, lemon zest, remaining garlic, remaining capers, 1 tsp dill, remaining lemon juice, caper brine and 1 tbsp oil (dbl for 4 ppl) in a large bowl. (NOTE: Reference garlic and dill guides.) Season with salt and pepper, to taste, then stir to combine.

6
Finish and serve

Divide couscous between plates. Place salmon on top, then spoon caper-dill sauce over salmon. Sprinkle any remaining dill over top. Serve lemon wedges alongside.

Nutrition per serving

580

kcal

Calories

29

g

Fat

6

g

Saturated Fat

46

g

Carbohydrate

2

g

Sugar

7

g

Dietary Fiber

36

g

Protein

70

mg

Cholesterol

690

mg

Sodium

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