Pan Roasted Salmon with Tomato & Caper Relish

Pan Roasted Salmon with Tomato & Caper Relish

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July and August is Salmon season and the perfect time to enjoy a delicious salmon dish that is high in Omegas. This recipe is light, nutritious and easy to prepare.  The salmon is caramelized on the outside to give it a nice crispy texture with a flakey and moist  center.   August is also tomato season and the tomato relish is a refreshing burst of flavor to accompany the salmon. 

 

INGREDIENTS

2  6-8  Ounce pieces of Salmon

1   Finely diced shallot

2 Tbs Rinsed capers

2 Cups sliced grape tomatoes

1 Tbs Olive oil

1/2 tsp salt

1/4 tsp pepper

1    cup chicken broth

Zest from 1/2 of a lemon

DIRECTIONS

Preheat oven to 350 degrees and preheat a non-stick skillet on burner over medium high heat (just north of medium) for about 10-15  minutes before putting fish in the skillet.  You want the pan hot before putting the fish in, to give it a nice crust on the outside.  Prepare the fish by cutting skin (scoring) but not all the way through to the flesh. Score in three place across the the skin.  This helps the skin from curling.  Take a paper towel and pat the fish on both sides to remove excess water.   Sprinkle the fish with salt, pepper and the zest from the lemon.  Two minutes before you place the fish in the pan add the olive oil.  

Place fish in skillet skin side down and let it cook for 4-5minutes.  Turn the fish with a spatula and cook the fish flesh side down for 4-5 minutes,  The flesh and the skin should have have a nice golden brown color. and you can see the fish is flaking.  Remove fish from skillet and place in oven to finish cooking for 3-5 minutes if  the fillets are  2 inches thick more.  When fish is golden brown, light pink and flaky place on a platter and set aside while you prepare  the relish.

In the same pan throw in the shallots and tomatoes and let it cook until the shallots are translucent.  Add the capers and the chicken stock.  Add a pinch of salt and pepper and let it reduce to half.  The sauce should be a little thick. 

Spoon the tomato relish over the filets to serve. 

Nutrition per 6 ounce serving: 234 calories, 19g protein, 26g fat, 6g carb