Pan Seared Salmon with Lemon Garlic Cream Sauce + Weekly Menu

I don’t talk a lot about my work as a Registered Dietitian (RD) or Certified Diabetes Educator (CDE) because the vast majority of my day-to-day work is spent in meetings or other management and leadership “stuff”. I say this very fondly as I love leadership and find it feeds my desire for continuous improvement.

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.

My background as a dietitian is in diabetes and renal disease – both chronic diseases that commonly arise with any number of other co-morbid conditions, such as hypertension, hyperlipidemia, and obesity. However, the majority of people coming through the executive health program are…VERY healthy. I’ve seen people that have not a single nutrition-related lab out of range and with a perfectly healthy weight, who have enviable workout regimens, rarely eat out, drink little-to-no caffeine, and consume alcohol in moderation or none at all. Some have diets that as a dietitian I tip my hat to – healthier than I pull off, for sure!

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!

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Pan Seared Salmon with Lemon Garlic Cream Sauce + Weekly Menu
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Prep time: 
Cook time: 
Total time: 
Serves: 4 servings (6 oz salmon with ¼ of the sauce)
 
Ingredients
Salmon:
  • 1 Tbsp extra-virgin olive oil
  • 4 (6 oz each) skin-on salmon fillets
  • ½ tsp salt and fresh ground black pepper, to taste
Lemon Garlic Cream Sauce:
  • 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)
Instructions
  1. 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.
  2. 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.
  3. 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.
  4. Remove skillet from heat and spoon sauce over salmon. Garnish with parsley, if desired. Serve hot.
Notes
Recipe from Diethood
Nutrition Information
Serving size: 6 oz salmon with ¼ of the sauce Calories: 431 Fat: 25.8 Carbohydrates: 5.5 Sugar: 2.3 Sodium: 653 Fiber: 0.2 Protein: 42.5 Cholesterol: 149

Weekly Menu: November 11th – 15th

Be well,

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3 Comments

  1. November 12, 2018 / 7:03 pm

    I am so close to working with Abbott Labs to try out a continuous glucose monitor – keep your fingers crossed for me! #damnsugars!

    And while I am trying to love salmon, I’ll have to give this one a try – looks amazeballs as usual.

    • Nicole Morrissey
      Author
      November 14, 2018 / 7:57 pm

      You will LOVE having a CGM, Biz! LOVE!

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