Thursday, 1 March 2012

Buttered Salmon-Veggies with Lemon-Butter Sauce

I just finished talking to my husband over the phone.  He’s still in Tabuk (Kalinga Province).  It’s been more than 2 weeks now since he went back to the Philippines and I really do miss him.  Specially that  I’ve been eating dinner all alone again, not to mention that I have a cold huge bed all to myself, it’s frustratingly lonely.
It’s also difficult to plan a meal and whip up a dish for just one person.  I’m used to cooking for 2 to 4 persons, so now, I end up eating the same dish twice or even thrice.  Saves time though. I usually cook two dishes at night  which serves as our supper and lunch the following day, and that eats up almost 2 hours of my time at night.
At least for this recipe, I was able to cook just for myself only.  So tomorrow, I’d have a new dish on my plate.   This is part of the Diet and fitness program for this week (see week 2) which I had it for lunch last Wednesday.  
This is a “butter-overkill” recipe but don’t worry, It doesn’t taste too buttery.  The lemon and the peppers neutralizes the butter flavor so it won’t cloy the palate.



Salmon Fillet (2 pcs) - 250 to300 g.
French beans, cut into 2 – 100 g.
Carrots, diced – 1 medium
Green peas – 50 g.
Onions, sliced into rings – 1 medium
Parsley, dried and ground - dash
Butter, salted – 2 tsp
Mixed pepper, ground – dash
Ground white pepper – dash

Lemon butter sauce – (see Lemon-Butter Sauce for the recipe)

Cooking Procedure:

  1. sprinkle salmon with the ground mixed peppers and white pepper.
  2. Melt 1 tsp butter in a pan griller and pan-grill salmon fillet for a minute or 2 on each side.  Transfer to a plate and set aside
  3. Melt remaining butter in the same pan and sauté onion then add the French beans, carrots, and green peas.  Sprinkle it with white pepper and parsley and let it cook. Then transfer to the plate containing the salmon
  4. Drizzle with the lemon butter sauce then serve
Makes 2 servings.  Below is the estimated nutritional values per serving based on the ingredients used. 

Calories          :  449 kcal
Total Fat             :  21.41 g
Cholesterol     :  138.02 mg
Saturated Fat      :  10.13 g
Protein            :  43.76 g
Trans Fat            :  0.07 g
Sodium           :  246.50 mg
Dietary Fiber       :  7.06 g
Carbohydrate  :  19.36 g
Sugar                  :  1.37 g

 © Fresha-licious (01March2012)

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