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Pan-fried Salmon with Asparagus and Lemon Cream


Serves 4

Pan-fried salmon fillets served on steamed asparagus, drizzled with a lemon cream sauce. Light and gorgeous any night of the week.

Per serve: 1482.8kj (352.8cal); 18.2g total fat (3.8g saturated fat)


You’ll need

4 x 150g salmon fillets, skin removed, pin-boned
1 tsp olive oil
500gms asparagus

Lemon Cream Sauce
Zest of 1/2 lemon
Juice of 1 lemon
3/4 cup chicken stock
1/2 cup light evaporated milk
1 tbsp fresh dill, roughly chopped
1 tbsp cornflour mixed with 2 tbsp water (cornflour slurry)
Salt and white pepper

Let’s go

Spray both sides of each salmon fillet and season with salt and pepper. Set aside.

Put on a pot of water to boil (for steaming the asparagus).

Heat a non-stick pan on high.

While water is boiling and pan is heating, make the lemon cream sauce. Add to a small saucepan the zest and juice of the lemon, along with the chicken stock. Bring to a gentle simmer before adding the evaporated milk. Bring back to a simmer and add the cornflour slurry. Whisk constantly to thicken the sauce. Add the dill and reduce the heat to keep warm.

Returning to the boiling water, place the asparagus in the steamer and steam for 3-4 minutes. Spray the hot pan with oil and add fillets. Cook for 2 minutes on each side. This will give you a lovely tender pink fillet.

To serve, divide the asparagus among warm plates, top with a salmon fillet and pour over lemon cream sauce.

Why it’s good for you
You may be thinking that 18.2 grams of total fat is high but remember that the saturated content is only 3.8 grams. Salmon is a fatty fish that is high in omega 3 fatty acids – good fat that is designed to keep cholesterol down and your heart happy. It’s good for you!
Per serve: 1482.8kj (352.8cal); 18.2g total fat (3.8g saturated fat); 2.8g fibre


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