Thursday, March 18, 2010

atlantic salmon dressed with lemon, butter, green onions, & capers

This is by far my favourite meal. For a healthier alternative, substitute half of the butter with grape seed oil, which is rich in polyphenols and heart-healthy fats as opposed to saturated fat. Not a lot of salt is necessary if you're going to include capers. Capers can be found in the pickle aisle at the supermarket and compliment seafood very well.

Here's what you'll need for 2 servings:
  • two 400g atlantic salmon fillets
  • 2 tbsp grape seed oil
  • 1 small white onion, sliced
  • 1/2 cup green onion, chopped
  • 2 tbsp unsalted butter
  • 2 tsp capers
  • sea salt
  • fresh ground pepper
  • 2 lemon wedges
Prep work (about 10 minutes):
  1. Heat the oven to 375 F.
  2. Wash the fish in cold salt water for 30 seconds.
  3. Create a bed of white onions in a casserole dish and drizzle the onion with oil.
  4. Place fish on the bed of onions, season with sea salt and ground pepper to taste.
  5. Place the casserole dish in the oven for 30 minutes.
Here's what to do (about 5 minutes before the fish is done):
  1. In a small skillet on medium heat, melt the butter.
  2. Add the green onions and capers.
  3. Sautee for 2 minutes.
  4. When the salmon is finished cooking, place the fillet on a plate and discard white onion
  5. Spread the butter sauce on top. Squeeze the juice from a lemon wedge over the salmon.
  6. Serve with rice, potatoes, and your favourite veggies.


  1. I don't usually like salmon...but that looks delicious!

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