Atlantic salmon with rosemary, pepper and garlic

Written by Catherine Saxelby on Sunday, 19 July 2009.
Tagged: dairy-free, dinner, egg-free, healthy cooking, healthy heart, healthy recipes, high protein, omega-3

  • Ready In: 13 minutes
  • Prep Time: 5 minutes
  • Cooking Time: 8 minutes
  • Serves: 4
Atlantic salmon with rosemary, pepper and garlic

This is a quick way to add a little zing to any fish fillet. If you haven't fresh rosemary, you can use the dried version, but add it later with the lemon juice and wine.

Ingredients

  • 4 Atlantic salmon cutlets (about 800 grams)
  • 2 teaspoons olive oil
  • 1-2 cloves garlic, crushed
  • 1 tablespoon fresh chopped rosemary
  • freshly ground black pepper
  • 1 tablespoon lemon juice
  • 2 tablespoons dry white wine
  • To serve:
  • 4 wholegrain bread rolls
  • large tossed leaf salad

Nutrition per serve

2122 kilojoules (507 Calories), 22g fat (including 4g saturated fat), 27g carbohydrate (including 4g sugars), 5g fibre and 398mg sodium. Read our nutrition rating system.

Directions

1. Pat cutlets dry on kitchen paper.

2. Brush oil over the base of a frypan and cook garlic, 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.