Mark and I try to eat healthy, we really do, but with my working lately {taxes- ugh!}, we have been doing take out all to often. The other night I forced my very tired self to make this seared salmon. It’s on the healthier side, but certainly not lacking in any flavor. The creamy dill sauce really makes this dish. I have always wanted to make a bechamel sauce, so I found a recipe for a basic one and then added to that.
Fish is such a great source of protein and Omega 3 fatty acid and the sauce uses low fat milk and a relatively small amount of butter. Serve it with a salad and you’ve got yourself a pretty healthy meal, especially when compared to drive-thru food.
I was pleased with how quickly the dish seemed to come together, and Mark loved it.
The next step is getting myself to make healthier dishes more often. I’m sure if I did it would be much easier to lose the 20+ pounds I’ve gained over the last three years. But, we aren’t going to talk about that right now.
This seared salmon dish is a healthy and flavorful meal that comes together in under an hour and the creamy dill sauce is worth the effort.
15 minPrep Time
30 minCook Time
45 minTotal Time
Yields 4
Save RecipeIngredients
- 4 salmon fillets
- 2 1/2 tablespoons butter
- 2 tablespoons all-purpose flour
- 2 cups 2% milk
- 1 teaspoons salt
- 3 tsp fresh lemon juice
- 3 Tbsp fresh dill
Instructions
- In a medium saucepan, heat milk on med-high heat until almost boiling
- Meanwhile, in a large saucepan, heat butter over med-low heat until melted
- Add flour and stir until smooth
- Cook flour and butter over medium heat until it is light brown in color, about 6-7 min, being careful not to burn
- Add the hot milk, half at a time, to the flour mixture and whisk until smooth
- Bring to a boil and cook for about 10 minutes, whisking continuously
- Remove from heat and stir in lemon juice and fresh dill
- Heat a skillet over medium heat until hot
- Add 1 Tbsp of olive oil
- Season salmon steaks with salt and pepper {to taste} and cook for about 5 minutes on each side
- Serve topped with dill sauce and fresh dill, if desired
- Calories 872
- Total Fat: 60 g 92.31%
- Saturated Fat: 31 g 155%
- Cholesterol: 221 mg 73.67%
- Sodium: 2833 mg 118.04%
- Potassium: 1255 mg 35.86%
- Total Carbohydrate: 35 g %
- Sugar: 23 g
- Protein: 46 g
- Vitamin A: 47.38%
- Calcium: 599 mg 59.9%
- Iron: 2 mg 11.11%
Click Here For Full Nutrition, Exchanges, and MyPlate Info
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