600 Calories or Less

Pan-Seared Salmon & Caper Mayo

with Roasted Potatoes & Sautéed Veggies

40 MIN

2 Servings

Wellness at Blue Apron

Find recipes that suit your lifestyle with our new nutritionist-approved dietary tags.

Vegetarian

These recipes don’t contain meat, poultry, fish, or seafood.* They’re made with fruits and vegetables, grains, legumes, nuts, and seeds. *Select artisanal cheeses may contain animal-derived rennet.

Carb Conscious

This applies to meal kit recipes with 48g or less of net carbs (total carbs minus dietary fiber) per serving. Carb Conscious Add-ons contain 20g or less net carbs.

Mediterranean Diet

Our Mediterranean recipes are inspired by the Mediterranean Diet, a healthy eating plan recommended in the Dietary Guidelines for Americans published jointly every five years by the US Department of Agriculture (USDA) and the Department of Health & Human Services (DHHS). This eating plan highlights the flavors and cooking styles from countries along the Mediterranean Sea, including those in Europe, the Middle East, and North Africa. These recipes showcase a wide variety of vegetables, fruits, and whole grains, as well as lean proteins and moderate portions of dairy.

600 Calories or Less

These meals contain 600 calories or less per serving. The US Food & Drug Administration uses 2000 calorie daily intake for general advice. The 600 calorie cap equates to 30% of the total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.

Wellness Grain

These recipes feature grains such as barley, quinoa, farro, orzo, couscous and more, handpicked by our Culinary team in collaboration with our Registered Dietitian.

Pescatarian

These recipes feature a wide array of nutritious seafood options like salmon, cod, tilapia, crab, and shrimp. While these dishes never contain meat, pork or poultry, they may contain animal derived ingredients such as milk, butter, cheese and/or honey.

30g Of Protein

These meals contain 30g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.

Keto Friendly

These meals have approximately 10% of calories from carbohydrates, 20% from protein, and 70% from dietary fats (per serving).

45g Of Protein

These meal kit recipes contain 45g or more of protein per serving, and are ideal for those looking to focus their meals around protein intake.

Nutritionist's Pick

These meals are selected by Blue Apron’s Registered Dietitian Nutritionist. They are centered around nutritious and wholesome ingredients, featuring whole grains and fresh produce which provide fiber. They also contain moderate portions of dairy and lean protein while being mindful of saturated fat.

Wheat Free

These meals are prepared with ingredients that do not contain wheat. They feature grains such as barley and rice as well as proteins and vegetables.

Reduced Sodium

These Prepared and Ready dishes contain at least 25% less sodium per 100 grams (or 3.5 oz) than our average Prepared and Ready Meal as of October 1, 2024. Sodium content has been reduced from 330 mg per 100 grams to 250 mg per 100 grams. These dishes focus on ingredients with strong flavor and moderate salt.

Vegan

To view a recipe's full nutrition information, head to your Upcoming page at blueapron.com, click on a specific recipe, then head to the Nutrition tab and select 'View Full Nutrition.' Nutrition Facts Panels are available up to 1.5 weeks in advance

with Salmon

From the Test Kitchen

This dish highlights rich, crispy-skin salmon fillets, which we're topping with a tangy caper-lemon mayo. We're serving it alongside roasted potatoes (coated with our New England-style spice blend) and sautéed tomatoes and asparagus—finished with a squeeze of bright lemon juice.

See Plans

Dietary Information

See nutrition facts for total fat, saturated fat, cholesterol, and sodium information

Carb Conscious 600 Calories or Less Wheat Free

Nutrition

PER SERVING
Calories

550 Cals (est.)

View Full Nutrition

fresh

ingredients

2 Skin-On Salmon Fillets
12 oz Potatoes
6 oz Asparagus
4 oz Grape Tomatoes
2 Scallions
2 Tbsps Mayonnaise
½ Tbsp New England-Style Seasoning (Black Pepper, Paprika & Spices)
1 Lemon
1 Tbsp Capers

step-by-step

instructions

Cook Along

1 Prepare the ingredients

Preheat the oven to 450°F. Wash and dry the fresh produce. Roughly chop the capers. Quarter and deseed the lemon(s). Cut the potatoes into 1/2-inch rounds. Snap off and discard the tough, woody stem ends of the asparagus; cut into 1-inch pieces (keeping the pointed tips intact). Halve the tomatoes. Thinly slice the scallions, separating the white bottoms and hollow green tops. In a bowl, combine the chopped capers, mayonnaise, and the juice of 2 lemon wedges (or the juice of 4 lemon wedges for 4 servings).

2 Roast the potatoes

Line a sheet pan with foil. Transfer the potato rounds to the foil. Drizzle with olive oil and season with salt, pepper, and the seasoning. Toss to coat and arrange in an even layer. Roast 20 to 24 minutes, or until lightly browned and tender when pierced with a fork. Remove from the oven.

3 Cook the vegetables

Meanwhile, in a medium nonstick pan (or large for 4 servings), heat a drizzle of olive oil on medium-high until hot. Add the asparagus pieces. Cook, stirring occasionally, 3 to 4 minutes, or until lightly browned. Add the halved tomatoes and sliced white bottoms of the scallions; season with salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until softened. Turn off the heat; stir in the juice of 1 lemon wedge (or 2 lemon wedges for 4 servings). Transfer to a bowl. Taste, then season with salt and pepper if desired. Cover with foil to keep warm. Wipe out the pan.

4 Cook the fish & serve your dish

Pat the salmon dry with paper towels; season with salt and pepper on both sides. In the same pan, heat a drizzle of olive oil on medium-high until hot. Add the seasoned salmon, skin side down. Cook 5 to 7 minutes, or until the skin is browned and crispy. Flip and cook 1 to 2 minutes, or until lightly browned and cooked through. Turn off the heat; evenly top the salmon with the juice of the remaining lemon wedge (or the remaining lemon wedges for 4 servings). Serve the cooked salmon with the cooked vegetables and roasted potatoes. Top the salmon with the caper mayo. Garnish with the sliced green tops of the scallions. Enjoy!

*The USDA recommends a minimum safe cooking temperature of 145°F for fish.

Tips from Home Chefs

See Plans

Your Blue Apron Basket

Pan-Seared Salmon & Caper Mayo