If you’re looking for a healthy dinner that’s full of bright, fresh flavor, this Healthy Salmon Piccata is one you’ll want to keep on repeat. Tender, perfectly seared salmon is simmered in a light lemon caper sauce made with wholesome, anti-inflammatory ingredients like extra virgin olive oil, garlic, and fresh lemon juice. It’s an easy 30-minute meal that’s elegant enough for entertaining yet simple enough for busy weeknights, making it a delicious way to get more omega-3-rich salmon on the dinner table.
Why You’ll Love This Recipe
- Ready in just 30 minutes
- Packed with anti-inflammatory ingredients
- High in protein and omega-3s
- Light, fresh, and full of lemony flavor
- Naturally gluten-free
- Perfect for an easy weeknight dinner
Anti-Inflammatory Benefits
- Salmon provides EPA and DHA omega-3 fatty acids that help reduce inflammation.
- Extra virgin olive oil is rich in heart-healthy monounsaturated fats and polyphenols.
- Garlic contains sulfur compounds that support immune and cardiovascular health.
- Lemon adds vitamin C and antioxidants while brightening the sauce.
- Capers are surprisingly high in quercetin, a powerful antioxidant with anti-inflammatory properties.
How to make healthy salmon piccata: step-by-step
Ingredients
Salmon
- 4 salmon fillets (about 6 ounces/170 g each)
- 1 tablespoon extra virgin olive oil
- 1 teaspoon garlic powder
- ½ teaspoon onion powder
- ½ teaspoon paprika
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
Piccata Sauce
- 1 tablespoon extra virgin olive oil
- 4 cloves garlic, minced
- 1 cup low-sodium chicken broth
- Juice of 2 lemons (about ¼ cup)
- 1 teaspoon lemon zest
- 2 tablespoons capers, drained
- 1 teaspoon Dijon mustard
- 1 teaspoon honey
- 2 teaspoons arrowroot starch (cornstarch works too)
- 2 tablespoons cold water
- 2 tablespoons unsalted butter
- 2 tablespoons chopped fresh parsley
Equipment
- Large nonstick or stainless steel skillet
- Tongs or fish spatula
- Measuring cups and spoons
- Citrus zester
- Lemon juicer
- Small bowl (for mixing the arrowroot slurry)
- Whisk
- Cutting board
- Sharp knife
Instructions
- Season the salmon: Pat the salmon dry. Season both sides with garlic powder, onion powder, paprika, salt, and pepper.
- Heat 1 tablespoon olive oil in a large skillet over medium-high heat.
- Cook the salmon: 4-5 minutes first side & 3-4 minutes second side until the internal temperature reaches 125-130°F for medium or 140-145°F if you prefer it more done. Transfer the salmon to a plate.
- Make the sauce: Reduce heat to medium. Add another tablespoon olive oil. Add garlic and cook 30 seconds.
- Pour in: chicken broth, lemon juice, lemon zest, Dijon, honey. capers and simmer 3-4 minutes.
- Thicken: whisk together the arrowroot or cornstarch and water and pour into the skillet while whisking. Cook about 1 minute or until thickened a bit.
- Turn heat to low and let the sauce cool about 1 minute. Whisk in butter and parsley.
- Return salmon to the skillet and spoon sauce over the top.
- Serve immediately. This meal pairs wonderfully with roasted baby potatoes, quinoa, brown rice, lemon herb farro, steamed asparagus, green beans, broccoli, and roasted brussels sprouts.
More anti-inflammatory recipes
- Lemon Garlic Sheet Pan Salmon with Potatoes and Green Beans
- Turkey Taco Zucchini Boats
- Healthy Greek Chicken Smash Tacos
- Mediterranean Chopped Greek Salad with Shrimp
Healthy Salmon Piccata (Easy Anti-Inflammatory Recipe)
This healthy salmon piccata is light, flavorful, and packed with anti-inflammatory ingredients, tender salmon, lemon, garlic, and briny capers.
Servings:
4
people
Calories:
395
kcal
Equipment
- Large nonstick or stainless steel skillet
- Tongs or fish spatula
- Measuring cups and spoons
- Citrus zester
- Lemon juicer
- Small bowl
- Whisk
- Cutting board
- Sharp Knife
Ingredients
Salmon
- 4 salmon fillets (about 6 oz each )
- 1 tablespoon extra virgin olive oil
- 1 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon paprika
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Piccata Sauce
- 1 tablespoon extra virgin olive oil
- 4 cloves garlic (minced)
- 1 cup low-sodium chicken broth
- 1/4 cup lemon juice (about 2 lemons)
- 1 teaspoon lemon zest
- 2 tablespoons capers (drained)
- 1 teaspoon Dijon mustard
- 1 teaspoon honey
- 2 teaspoons arrowroot starch (cornstarch works too)
- 2 tablespoons cold water
- 2 tablespoons unsalted butter
- 2 tablespoons chopped fresh parsley
Instructions
-
Season the salmon: Pat the salmon dry. Season both sides with garlic powder, onion powder, paprika, salt, and pepper.
-
Heat 1 tablespoon olive oil in a large skillet over medium-high heat.
-
Cook the salmon: 4-5 minutes first side & 3-4 minutes second side until the internal temperature reaches 125-130°F for medium or 140-145°F if you prefer it more done. Transfer the salmon to a plate.
-
Make the sauce: Reduce heat to medium. Add another tablespoon olive oil. Add garlic and cook 30 seconds.
-
Pour in: chicken broth, lemon juice, lemon zest, Dijon, honey. capers and simmer 3-4 minutes.
-
Thicken: whisk together the arrowroot or cornstarch and water and pour into the skillet while whisking. Cook about 1 minute or until thickened a bit.
-
Turn heat to low and let the sauce cool about 1 minute. Whisk in butter and parsley.
-
Return salmon to the skillet and spoon sauce over the top.
-
Serve immediately. This meal pairs wonderfully with roasted baby potatoes, quinoa, brown rice, lemon herb farro, steamed asparagus, green beans, broccoli, and roasted brussels sprouts.
-
Storage: Allow the salmon to cool completely before transferring it to an airtight container. Store in the refrigerator for up to 3 days.
Nutrition
Serving:
1
serving
|
Calories:
395
kcal
|
Carbohydrates:
6
g
|
Protein:
37
g
|
Fat:
24
g
|
Nutritional information is automatically calculated and should be used as an approximation only.
Comments