But recently, I signed on to cover the dietitian consultation portion of the executive health program while several other dietitians in a different department are on maternity leave. It has been a very interesting and rewarding experience.
It’s a new challenge. Being a consulting dietitian for these folks has really stretched me to revive so much of the knowledge I don’t get to use often enough. I’ve gone from talking about insulin doses to talking about sustainable proteins, antioxidants, and omega 3 fatty acids.
Most of the folks I see for their executive physicals have low vitamin D levels (hello, Michigan) and many could benefit from eating more omega 3 fatty acids – no easy feat. I feel fortunate that me and my troops love fish and especially salmon, but we’re always looking for new ways to keep salmon enticing and fresh.
This creamy lemon sauce is the perfect balance of comforting cream and lightened up lemon. It’s ready in a flash and is full of flavor. Garlic, herbs, and lemon – a perfect cream sauce that can accompany any protein, but is perfect with salmon filets. I’ll definitely be sharing this recipe for those looking to increase fatty fish in their diet and I hope you like it, too!
- 1 Tbsp extra-virgin olive oil
- 4 (6 oz each) skin-on salmon fillets
- ½ tsp salt and fresh ground black pepper, to taste
- 1 cup half & half
- 1 Tbsp all-purpose flour
- ⅓ cup grated Parmesan cheese
- zest and juice from 1 lemon
- 3 cloves garlic, minced
- 1 tsp dried dill
- ¾ tsp dried thyme
- ¼ tsp salt and fresh ground pepper, to taste
- 1 Tbsp unsalted butter
- fresh chopped parsley for garnish (optional)
- Heat olive oil in a large skillet over medium-high heat. Season salmon with the salt and pepper. One skillet is hot, add the salmon skin side down. Cook for 6 minutes until cooked nearly through. Flip and cook 2 minutes more. Remove from skillet and set aside.
- In the meantime, combine half & half, flour, cheese, lemon juice, lemon zest, garlic, dill, thyme, salt, and pepper in a mixing bowl; whisk until thoroughly incorporated.
- Add butter to the skillet and melt over medium heat. Add the prepared sauce to the skillet and bring to a boil; lower heat to simmer. Place cooked salmon fillets back in the skillet. Cook for 2 to 3 minutes, or until salmon is heated through.
- Remove skillet from heat and spoon sauce over salmon. Garnish with parsley, if desired. Serve hot.
Weekly Menu: November 11th – 15th
- Sunday: Roasted Butternut Squash Creamy Goat Cheese Pasta with salad
- Monday: Shrimp-Stuffed Shells with sauteed zucchini
- Tuesday: leftovers/scrambled eggs, toast, fruit
- Wednesday: 30-Minute Thai Peanut Chicken Ramen
- Thursday: Slow Cooker Enchilada Soup