Salmon Meuniere
Salmon Meuniere delivers 4g protein and 119 calories per serving — a light French preparation best paired with additional protein sources. Quick-preps just 2 servings on the stovetop, suitable for a side dish or lighter meal component. Useful for adding volume and texture to plates while keeping macros controlled.
Ingredients
- •Flour, All-Purpose, White(60g)
- •1 1/4 teaspoons kosher salt (divided)
- •½ teaspoon ground black pepper
- •Salmon
- •Unsalted Butter(30g)
- •Lemon(3g)
- •Lemon Juice, Fresh(45g)
- •Parsley, Fresh(15g)
- •Capers, Canned, Drained(15g)
Instructions
- 1Place a rack in the center of your oven and preheat to 425 degrees F.
- 2In a large, shallow plate (a pie dish works well), combine the flour, 1 teaspoon salt, and pepper. Pat the salmon fillets dry with paper towels and sprinkle the remaining ¼ teaspoon salt over the top.
- 3Melt the butter in a large (12-inch) oven safe cast iron skillet or similar sturdy-bottomed oven safe skillet over medium heat. Continue to heat, swirling the pan periodically, until it begins to brown.
- 4Reduce the heat to medium-low. Dredge both sides of the salmon fillets in the flour mixture. Shake off the excess then gently place them in the hot butter, top-side down. Cook without disturbing them for 3 minutes, until the top is golden brown. When the salmon turns opaque on the sides and starts to turn opaque on top, use a flexible spatula to flip the salmon.
- 5Add the lemon zest and lemon juice to the pan. Place the skillet immediately into the oven and let cook for 6 minutes (the salmon will appear a little undercooked in the center but will finish cooking as it rests). Remove from the oven and cover with foil. Let rest 4 to 5 minutes.
- 6To serve, place each piece of salmon on a plate and spoon the pan sauce liberally over the top. Sprinkle with fresh parsley and capers. Season with additional salt and pepper to taste. Enjoy immediately.
Nutrition — Per Serving
119
calories
4g
protein
13g
fat
- Carbohydrates
- 25g
- Saturated fat
- 0.1g
- Sodium
- 183 mg
- Dietary fiber
- 1.4g
2 servings per batch · ~84g each
Macro data sourced from USDA FoodData Central
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How much protein does Salmon Meuniere have per serving?
Each serving contains only 4g of protein at 119 calories with 13g fat and 25g carbs. This is a butter-based sauce component, not a complete protein dish, and requires pairing with additional salmon or protein.
How long does Salmon Meuniere take to prep?
Quick prep time yields 2 servings per batch on the stovetop. However, this recipe serves primarily as a sauce topping rather than a standalone meal preparation.
Does Salmon Meuniere work for any macro goal?
With only 4g protein per serving, this butter sauce does not meaningfully contribute to daily protein targets and should be used only as a condiment drizzle over cooked salmon. Pair it with a separate 30-40g protein serving of salmon for a complete muscle-building or fat-loss meal.
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