Salmon Meal

Serves 4


  • 4 x 6oz Salmon fillets
  • Sea salt & ground black pepper
  • 3 tbsp unsalted butter
  • 3 tbsp olive oil
  • 1 cup (230mls) of dry white wine
  • The juice of 1 large lemon
  • The zest of that large lemon (grate the outer peel)
  • ¼ cup (30g) of capers


  1. Rinse the Salmon fillets with water and pat them dry with a paper towel.
  2. In a large skillet heat 1 tbsp of butter and the 3 tbsp of olive oil over a medium-high heat until hot but not smoking.
  3. Add the Salmon fillets to the pan skin side down.  If the pan doesn’t sizzle it’s not hot enough yet.   Cook until the skin is crispy (about 5 minutes should do it).
  4. Reduce the heat to a medium and gently turn over the fillets to brown the other side.  You only need about 15 – 30 seconds on this side.  The Salmon continues cooking once you remove it from the pan).
  5. Gently remove the fish from the pan and place it on a plate.  Cover it with tin foil or a pot lid to keep it warm.  Set it aside for now.
  6. Pour the wine and lemon juice into the pan you just removed the fish from and deglaze, cooking while scraping the brown bits from the bottom of the pan into the liquid. 
  7. Cook until the liquid reduces by half.  Add in the remaining 2 tbsp of butter, capers and lemon zest.
  8. Carefully place the salmon fillet on a dinner plate and pour some sauce over it.
  9. Serve with vegetables and a carbohydrate (potatoes, wholegrain pasta or wholegrain rice)


Subscribe To My Newsletter

Subscribe to my newsletter so you don’t miss out on healthy lifestyle tips, nutrition advice, blogs, recipes and more!

You have Successfully Subscribed!