Low FODMAP Pan-Seared Salmon with Brown Butter and Capers
Pan-seared salmon is already a weeknight hero, but the brown butter and caper sauce here takes it somewhere genuinely special — nutty, briny, and bright all at once. Getting that deep golden, crackling skin is the kind of result that feels restaurant-worthy, and the technique of pressing the fillet down for the first 30 seconds is the small move that makes it happen every time. The sauce comes together in the same pan in just a few minutes, with butter cooked until the milk solids turn a rich caramel color, then finished with capers, fresh lemon juice, and parsley. For anyone navigating a low FODMAP approach, this dish is a natural fit — every ingredient on the list is compliant, with no onion, garlic, or sneaky high-FODMAP additions hiding in the sauce. Capers bring that punchy, savory depth that you might otherwise chase with ingredients that don't work for sensitive digestion. Serve it immediately so the skin stays crisp and the butter sauce is still glossy and warm when it hits the plate. It's the kind of meal that looks like you put in serious effort, even on a Tuesday.
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Learn more →Ingredients
4 servings
- 4 salmon fillets (6 oz each), skin-on, pin bones removed
- 1 tbsp avocado oil
- ¾ tsp kosher salt
- ¼ tsp black pepper, freshly ground
For the brown butter sauce
- 4 tbsp grass-fed unsalted butter
- 2 tbsp capers, drained
- 2 tbsp fresh lemon juice (from about 1 lemon)
- 2 tbsp fresh flat-leaf parsley, finely chopped
For serving
- lemon wedges, for serving (optional)
Instructions
- 1
Pat the salmon fillets thoroughly dry with paper towels, then season both sides with the kosher salt and black pepper.
- 2
Heat the avocado oil in a 12-inch stainless steel or cast iron skillet over medium-high heat until the oil shimmers and just begins to smoke. Place the salmon fillets skin-side down and press each fillet gently with a fish spatula for the first 30 seconds to prevent curling. Cook undisturbed for 4–5 minutes, until the skin is deep golden and crisp and the flesh has turned opaque about two-thirds of the way up the sides.
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