Pan-Seared Salmon with Lemon Dill Sauce and Steamed Carrots

Flaky pan-seared salmon fillets served with a bright lemon dill sauce and tender, gently steamed carrots.

• Prep: 10 min
• Cook: 15 min
• Total: 25 min
• Servings: 2
• Cuisine: Mediterranean
• Difficulty: Easy
• Cost: $6.07/serving

Dietary

• Nut-Free
• Soy-Free
• Egg-Free
• Pescatarian
• Low-Sugar
• High-Protein

Tags

• healthy
• quick
• fresh
• savory

Ingredients

• 2 salmon fillets (skin on or off)
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper (freshly ground)
• 1 tablespoon olive oil
• 1 tablespoon milk-free butter alternative
• 1 lemon (half for juice, half for slices)
• 1 tablespoon fresh dill (finely chopped)
• 3 carrots (medium, peeled and sliced)
• 2 slice white bread (toasted)

Instructions

1. Season salmon fillets with 1/2 teaspoon salt and 1/4 teaspoon black pepper.
2. Heat olive oil in a large non-stick skillet over medium-high heat. Once hot, add salmon fillets, skin-side down if applicable, and sear for 4-5 minutes until crispy. Flip and cook for another 3-5 minutes, or until cooked through and flaky.
3. While salmon cooks, steam the peeled and sliced carrots until very tender, about 8-10 minutes. This can be done in a steamer basket over simmering water or in the microwave with a splash of water in a covered dish.
4. In a small saucepan, melt the milk-free butter alternative over low heat. Remove from heat and stir in the juice of half a lemon and the finely chopped fresh dill. Keep warm.
5. Serve the pan-seared salmon with lemon dill sauce spooned over, alongside the tender steamed carrots and a slice of white toasted bread.

Notes

Ensure carrots are steamed until very soft to be easily digestible. For optimal Crohn's friendliness, avoid any browned crispy bits on the salmon skin.

Nutrition (per serving)

• Calories: 420
• Protein: 38 g
• Carbohydrates: 25 g
• Fat: 19 g
• Fiber: 4.5 g
• Sodium: 820 mg
• Saturated Fat: 2.5 g
• Sugar: 3 g
• Cholesterol: 105 mg