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 » 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
Bébés épinards
56 g
Câpres
30 g
Gousses d'ail
1 unit
Aneth
7 g
Citron
1 unit
Moutarde de Dijon
1.5 tsp
Huile
4 tsp
Sel
0.25 tsp
Poivre
0.125 tsp
Mayonnaise
2 tbsp
Before starting, wash and dry all produce.Garlic Guide for Steps 4 and 5: 1/4 tsp (1/2 tsp) mild, 1/2 tsp (1 tsp) medium and 1 tsp (2 tsp) extra!Dill Guide for Steps 4 and 5: 1 tsp (2 tsp) mild, 2 tsp (4 tsp) dilly and 1 tbsp (2 tbsp) extra-dilly! 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 salmon is 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. Place salmon on top, then spoon caper-dill sauce over salmon. Sprinkle any remaining dill over top, if desired. Serve lemon wedges alongside.
640
kcal
Calories
36
g
Fat
6
g
Saturated Fat
43
g
Carbohydrate
2
g
Sugar
5
g
Dietary Fiber
34
g
Protein
90
mg
Cholesterol
650
mg
Sodium
0
g
Trans Fat
950
mg
Potassium
125
mg
Calcium
2.75
mg
Iron
avec salade de tomates, de maïs grillé et d’épinards