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
Filets de saumon, sans 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
Mayonnaise
2 tbsp
Huile
4 tsp
Sel
0.25 tsp
Poivre
0.125 tsp
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.
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.
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.**
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
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.
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.
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
avec épinards et amandes
avec salade de boulgour tiède et sauce Baja