Home ยป Salmon with Lemon, Capers, and Rosemary + Weekly Menu

Salmon with Lemon, Capers, and Rosemary + Weekly Menu

I don’t watch a lot of Food Network, but when I do, it’s usually Bobby Flay or Giada. Their flavors and ingredients are, without a doubt, very much so aligned with my palate preferences.

When Giada made this on her show, it looked so simple, and yet so flavorful. Lemon, capers, and rosemary are all very powerful flavors that, as I learned, marry well. I also realized that this dish is both onion and garlic-free (thought of you, Gina!) — that’s rare for me, and Giada!


Salmon with Lemon, Capers, and Rosemary barely adapted from Giada De Laurentiis

4 (6-ounce) salmon fillets
2 Tbsp extra-virgin olive oil
1/2 tsp salt
1/2 tsp freshly ground black pepper
1 Tbsp minced fresh rosemary leaves
8 lemon slices (about 1 lemons)
1/4 cup lemon juice (about 1 lemon)
1/4 cup dry white wine
4 tsp capers
4 pieces of aluminum foil


Brush top and bottom of salmon fillets with olive oil and season with salt, pepper, and rosemary. Place each piece of seasoned salmon on a piece of foil large enough to fold over and seal. Top the each piece of salmon with 2 lemon slices, 1 tablespoon of lemon juice, 2 tablespoons of wine, and 1 teaspoon of capers. Wrap up salmon tightly in the foil packets.

Place a grill pan over medium-high heat or preheat a gas or charcoal grill. Place the foil packets on the hot grill and cook for 10 minutes for a 1-inch thick piece of salmon. Or, preheat oven to 400 F and bake 12-15 minutes, or until flaky. Yield: 4 servings.

Nutrition Information (per serving): 375 calories; 21.8 g. fat; 105 mg. cholesterol; 455 mg. sodium; 1.8 g. carbohydrate; 0 g. fiber; 36 g. protein

Result: If you love salmon, this is a quick & easy dish that is perfect for any season. You can adapt and of the ingredients and even use a different fish of choice — I bet halibut or perch would be great! Don’t be scared off by the fat grams in this recipe — they are all mono and polyunsaturated fats that are great for you. Enjoy!



A very short post today. My friends are still sleeping (go figure, I’m the first one up…always!) and I have a scary long list of things to get done today. Classes start Wednesday and this week is jam-packed with meetings at the college and luncheon presentations for the business. Therefore, my workout and cooking schedule is going to be challenged a bit and I’m going to have to improvise some.

Weekly Menu: September 18th-22nd

  • Sunday: Orange Pan-Glazed Tempeh
  • Monday: probably a boxed lunch during the meeting at the college
  • Tuesday: Food Network’s Broccoli Cheddar Soup
  • Wednesday: Classes start at 5:30pm — leftovers?
  • Thursday: Heading to Chicago – hopefully back in time for dinner by Ma Prevention

Next week will be back to “usual” — usual for classes, that is. Mondays and Wednesdays will be my nights teaching (Tuesday and Thursday are day-time classes). Somewhat unfortunately, they moved class times to 5:30 vs. 6pm so it makes it a bit more difficult to get in dinner between work and class. We’ll figure it out!

Question: Have you ever had tempeh before?

Happy weekend!

Share With Your Friends!


  1. Cara
    September 18, 2011 / 10:40 am

    I have that FN broccoli cheddar soup on my list for this fall, too. It looks so good!!

  2. Erika @ The Teenage Taste
    September 18, 2011 / 11:03 am

    This week’s menu looks great! I’m looking forward to hearing about that Broccoli Cheddar soup – YUM! ๐Ÿ™‚
    PS – I love how you referred to poly and mono unsaturated fatty acids as PUFAs and MUFAs. ๐Ÿ˜€

  3. Biz
    September 18, 2011 / 11:09 am

    Hooray for coming home! Just curious if you are going to be making the broccoli soup as is – I think if I read it right each serving was over 600 calories? I loves me a cheddar broccoli soup though!

    • Nicole
      September 19, 2011 / 6:21 am

      Oh yes! Planning to skim off quite a few calories! ๐Ÿ™‚

  4. Roz@weightingfor50
    September 18, 2011 / 1:33 pm

    Yay for a “normal” week ahead. Hope you’ve had a wonderful weekend Nicole! Great looking salmon recipe too!!! All the best.

  5. Grace@ FoodFitnessFreshair
    September 18, 2011 / 5:03 pm

    The Food Network is practically the only channel I watch…I like it because I can mindlessly watch it while doing other things. I loveee Giada! She’s so cute and sweet, and of course her food looks amazing. This one sounds like a winner!

  6. Estela @ Weekly Bite
    September 18, 2011 / 5:41 pm

    We love salmon! This looks delicious! I love the addition of capers!

  7. Kristen (swanky dietitian)
    September 18, 2011 / 7:25 pm

    I love the ingredients. I agree with you..usually watch Bobby or Giada. Love them both!
    I’ve taken a bite of tempeh before just to try it. It was pretty good. I’ve never cooked with it before.

  8. Cara
    September 18, 2011 / 8:56 pm

    I do love salmon, and Bobby and Giada too! What a great, simple dish.

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