Atlantic Salmon with Rosemary, Pepper and Garlic

A delicious hearty salmon dish infused with rosemary. This fast wholesome meal is perfect for any autumn evening served with wholegrain bread rolls and a large salad.
4 x
Nutritional Information
Per Serving
  • Energy: 2122 KJ
  • Total fat: 22g
  • Saturated fat: 4g
  • Carbohydrates: 27g
  • DietaryFiber: 5g
  • Sodium: 398mg
  • To Prep: 5 minutes
  • To Cook: 8 minutes

Ingredients

  • 4 Atlantic salmon fillets
  • 2 teaspoons olive oil
  • 1 clove garlic
  • 1 tablespoon fresh rosemary
  • freshly ground black pepper
  • 1 tablespoon lemon juice
  • 2 tablespoons dry white wine

Method

  1. Pat fillets dry on kitchen paper
  2. Brush oil over the base of a frypan and cook crushed garlic, chopped rosemary and pepper for 1 minute
  3. Add fish and brown 1 minute on both sides
  4. Add lemon juice and wine, reduce heat, cover and steam for about 5 minutes or until fish flakes easily when tested with a fork. The liquid should almost evaporate
  5. Serve with wholegrain bread rolls and a tossed salad

Credits

Catherine Saxelby; Accredited Nutritionist, Dietitian and blogger for busy women who want to eat right and stay lean.

Dietitians Note

Salmon is considered an oily fish (at least 10% fat) and is a great source of protein. Much of the fat salmon contains are polyunsaturated fats, in particular the omega 3 fats; Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These fats are extremely beneficial for the prevention of heart disease - aim to eat oily fish 2-3 times a week.