avec couscous, tomates et épinards
Les câpres donnent un goût saumuré au saumon garni d’une crémeuse sauce dijonnaise à l’aneth. Le tout repose sur un lit de couscous citronné qui absorbe chacune de ces belles saveurs! « Faible en calories » (650 kcal ou moins) est fondé sur un calcul de la quantité de kilocalories par portion.
Allergens
Utensils
Tags
Filet de saumon, avec la peau
250 g
Couscous
0.5 cup
Petites tomates
113 g
Gousses d'ail
1 unit(s)
Câpres
30 g
Citron
1 unit(s)
Aneth
7 g
Bébés épinards
56 g
Moutarde de Dijon
0.5 tbsp
Mayonnaise
2 tbsp
Sel
0.25 tsp
Poivre
0.125 tsp
Huile
4 tsp
- Add 2/3 cup (1 1/3 cups) water and 1/8 tsp (1/4 tsp) salt 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, 5 min.
- When couscous is tender, fluff with a fork.
- 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.
- 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 (2 tsp) oil, then salmon, skin-side down.
- Pan-fry until skin is crispy, 4-5 min. Flip and cook until golden-brown and cooked through, 2-3 min.**
- Meanwhile, add Dijon, mayo, chopped capers, half the lemon juice, 1 tsp (2 tsp) dill and half the garlic to a small bowl. (NOTE: Reference garlic and dill guides.)
- Season with salt and pepper, then stir to combine.
- 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 to a large bowl. (NOTE: Reference garlic and dill guides.)
- Season with salt and pepper, then stir to combine.
- 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.
590
kcal
Calories
32
g
Fat
6
g
Saturated Fat
41
g
Carbohydrate
3
g
Sugar
4
g
Dietary Fiber
34
g
Protein
90
mg
Cholesterol
610
mg
Sodium
0.1
g
Trans Fat
950
mg
Potassium
100
mg
Calcium
2.5
mg
Iron
avec salade de tomates, de maïs grillé et d’épinards
