Capers, Dill & Lemon Salmon with Crushed Potatoes & Seaweed Caviar

2 min read


Calories: 930 kcal (or 524 kcal smaller portion)

Macros: 65g Protein, 67g Carb & 47g Fat


Intriguing, classical and explosions of flavour in this beautiful dish. Salmon is complemented perfectly with Lemon, Dill, Garlic and Capers – creating a salty, tangy and zesty coating around this tasty fish. If that wasn’t tantalising enough, when you combine with some buttery and chive crushed New Potatoes you’ll feel content and complete. But there’s more tricks up the sleeve! The Sesame Seed Green Beans bring a little extra bite, but most surprising is the wonderfully weird taste and texture of the Black Seaweed Pearls. Think caviar, but more subtly and salty. French restaurant experience… at home!   😋

For a smaller portion, drop to one Salmon fillet, 200g New Potatoes and half the Butter. This will save you 406 calories without sacrificing the flavour or experience whatsoever.

Cooking Time: 20mins

Caper, Dill & Lemon Salmon with Crushed Potatoes & Seaweed Caviar p2


  • Boneless Salmon Fillets (with skin) – 2x fillets
  • Lemon – ½ x fruit
  • Capers – 20g
  • Dill – 1x teaspoon
  • Crushed Garlic (lazy) – 1x teaspoon
  • Baby New Potatoes – 322g
  • Grass Fed Butter – 20g
  • Dried Chives – 1x teaspoon
  • Green Beans – 80g
  • Sesame Seeds – ½ x teaspoon
  • Black Seaweed Pearls – 1x tablespoon

Caper, Dill & Lemon Salmon with Crushed Potatoes & Seaweed Caviar p3


  • Salmon is a great source of protein, that is rich in Omega-3 Fatty Acids (great for the brain), high in Vitamin B, good source of potassium and loaded in Selenium. All combined give a host of benefits ranging from cardiovascular, improved mood and cognition, Joint protection and eye benefits.
  • Garlic being consumed on a daily basis (in food or raw) helps to lower cholesterol levels because of the anti-oxidant properties of Allicin. It is also immensely beneficial to regulate blood pressure and blood sugar levels.
  • Lemon promotes hydration, is a good source of Vitamin C, supports weight loss and can aid digestion.
  • Sesame seeds have a high source of cholesterol-lowering phytosterols and is a good source of iron, magnesium and fibre.
  • White Potatoes are an excellent source for vitamins C and B6, a good source for fibre and manganese, and have more potassium than bananas. However, Because potatoes maintain one of the highest glycemic index values of any food, they cause blood sugar levels to rapidly rise which in turn cause our blood insulin concentrations to increase. Then of course you get the issues that arise when deep fried in unhealthy oils.
  • Grass-Fed Butter is a great source of healthy-fats that promote optimal health and hormone production. Furthermore, Butter contains only trace amounts of lactose.
  • Green Beans are a good source of fibre, potassium, and folate, as well as being a source of protein, iron, and zinc. They also contain vitamins A, C & K. They contain anti-oxidants similar to those found in green tea, also known as catechins, which can improve heart health and help prevent cancer and manage/prevent diabetes.
  • Capers are small yet are a big source of natural antioxidants that help the fight against cancers and heart disease. These tasty herbs have good quantities of vitamins such as vitamin A, vitamin K, niacin, and riboflavin.
  • Dill is a great source of calcium, manganese and iron, and as an antioxidant food, its flavonoids provide anti-inflammatory and antiviral properties that give it a whole host of health benefits.
  • Chives are a rich source of vitamin K, which assists the regulation of cells that help to prevent bone demineralization. It also helps with the production of a bone protein called osteocalcin, which is vital for maintaining bone mineral density. Chives contain the antioxidant quercetin, as well as other nutrients such as potassium, iron, calcium, vitamin A, vitamin C, folate, niacin, riboflavin and thiamin.

Caper, Dill & Lemon Salmon with Crushed Potatoes & Seaweed Caviar p4

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