Seared Salmon & Lemon Caper Sauce

Home / Meals / Seared Salmon & Lemon Caper Sauce
Seared Salmon & Lemon Caper Sauce
Blue ApronSeafood
✓ Available this week · Jun 15 – Jun 21, 2026
☆☆☆☆☆ Be the first to review →
⏱ ~60 min  ·  🍽 2 servings  ·  📊 Medium
✓ High protein
Nutrition Facts
2 serving(s)
Calories590
Dietary Fiber8g
Protein37g
Per serving, as packaged by Blue Apron. Sat. fat & sugars not reported by provider.
★ Rate this meal & add your photo
5.3/ 10
MealFan's take
Decent, with trade-offs
Seafood that 22% lighter than the average seafood meal and ranks in the 41th percentile for protein.
Protein3/5
Lightness3/5
Ease2/5
👍 Best for
✓ Hitting protein goals✓ Seafood lovers
✋ Skip if
✕ You're chasing high protein
This take is generated from the meal's nutrition, price and how it ranks against 1,900 meals we track — a starting point, not a substitute for tasting it yourself. Tried it? Add your rating →
✅ Hands-on tested by our editors📅 Reviewing meal kits since 2014📊 1,900 meals in our database🧾 Macros sourced from Blue Apron🔄 Availability checked weekly
Nutrition per serving
590
Calories
37g
Protein
8g
Fiber
6.3g
Protein / 100 cal
Per serving, as packaged by Blue Apron. Oils, salt & pepper added at home aren't included.
📊 How this meal stacks up
Benchmarked against every meal in our database
Protein rank
41th pctl
More protein than 41% of 1,474 meals
Protein density
6.3g /100cal
Leaner than 85% of meals
vs Seafood average
22% lighter
This590
Avg759
🧾 Diet fit
Based on this meal's macros per serving
✓ High protein✕ Under 500 cal✓ High fiber
Would you order this again?
Be the first to weigh in — it takes one tap.
Allergens & dietary
Contains Allergens aren't itemized by this provider — check the package label before cooking.
Dietary ✓ Italian
Allergen & dietary details are sourced from the meal provider and can change between weeks. Facilities are not certified allergen-free and trace cross-contact is possible. If you have a serious allergy, always confirm against the package label.
Ingredients
2 each Skin-On Salmon Fillets
½ cup Semi-Pearled Farro
3 oz Baby Kale
2 clove Garlic
1 each Lemon
1 each Bell Pepper
1 tbsp Capers
¼ tsp Crushed Red Pepper Flakes
How to make it
1
Bring a medium pot of salted water (3/4 full) to a boil. Add the farro and cook uncovered 18-20 minutes until tender. Drain and return to the pot. Cover to keep warm.
2
Rinse and dry all produce. Stem the peppers, halve lengthwise, seed, and medium dice. Roughly chop the capers. Quarter and deseed the lemon(s). Peel 2 garlic cloves (4 for 4 servings). Roughly chop 1 clove (2 for 4 servings). Finely grate the remaining clove(s) into a paste.
3
Heat a drizzle of olive oil in a nonstick pan over medium-high. Add the diced peppers. Cook stirring occasionally 3-4 minutes until slightly softened. Add the kale; season. Cook stirring occasionally 1-2 minutes until slightly wilted. Add the chopped garlic and as much red pepper flake as you like. Cook stirring occasionally 30 seconds to 1 minute until the pepper softens and kale wilts. Transfer to a bowl and cover with foil. Wipe out the pan.
4
Pat the fish dry; season both sides with salt and pepper. Heat a drizzle of olive oil in the same pan over medium-high. Add skin-side down. Cook 5-7 minutes until the skin is browned and crispy. Flip and cook 1-2 minutes until cooked through. USDA minimum: 145°F for fish. Air fryer option: 375°F for 12-15 minutes.
5
In a bowl, combine the chopped capers, the juice of 2 lemon wedges (4 wedges for 4 servings), 2 tablespoons olive oil (4 tbsp for 4 servings), and as much garlic paste as you like. Stir. Taste and season.
6
Add the cooked vegetables, the juice of the remaining lemon wedges, and a drizzle of olive oil to the farro; stir. Taste and season. Serve the farro topped with the fish and lemon-caper sauce.
Rate this meal
Tap a star, no signup. Real diner ratings help others choose.
📷 Community photos
📸
Cooked Seared Salmon & Lemon Caper Sauce? Show it off.
No review needed — just your photo. Tag your Instagram and you could be our Photo of the Week.
By uploading you confirm it's your photo and grant MealFan permission to display it. Photos appear after a quick review.
★★★★★ Be the first to review this meal
Made Seared Salmon & Lemon Caper Sauceadd a photo 📸 — it takes 30 seconds and helps thousands of other home cooks decide.
★ Rate this meal & add your photo →

FREE · 5 QUESTIONS · ~2 MIN

Find your meal kit in 2 minutes

Answer 5 quick questions. We'll match you to the top 3 from 24 services we track.

Take the Quiz No signup · Just answers
Blue Apron
Seared Salmon & Lemon Caper Sauce

Blue Apron puts Seared Salmon & Lemon Caper Sauce with with Farro, Baby Kale & Bell Pepper on the menu as a Seafood dish that holds up on a weeknight without asking much of the cook. At 590 kcal per serving and 37g of protein, the numbers fit most balanced eating frameworks without adjustment.

Blue Apron delivers weekly meals across the US. For testing notes, delivery details, and how Blue Apron compares to alternatives, read the Blue Apron review on MealFan.

Nutrition per serving

590 Calories
37g Protein
Daily calorie contribution30% of 2,000 cal target
⏱️ Est. time: 48 min
🍽️ Serves: 1 serving
💪 Protein-Rich
✓ Perfect for
High-protein goals
Weight management
⚠ Not ideal for
Vegans

How to make it

  1. Bring a medium pot of salted water (3/4 full) to a boil. Add the farro and cook uncovered 18-20 minutes until tender. Drain and return to the pot. Cover to keep warm.
  2. Rinse and dry all produce. Stem the peppers, halve lengthwise, seed, and medium dice. Roughly chop the capers. Quarter and deseed the lemon(s). Peel 2 garlic cloves (4 for 4 servings). Roughly chop 1 clove (2 for 4 servings). Finely grate the remaining clove(s) into a paste.
  3. Heat a drizzle of olive oil in a nonstick pan over medium-high. Add the diced peppers. Cook stirring occasionally 3-4 minutes until slightly softened. Add the kale; season. Cook stirring occasionally 1-2 minutes until slightly wilted. Add the chopped garlic and as much red pepper flake as you like. Cook stirring occasionally 30 seconds to 1 minute until the pepper softens and kale wilts. Transfer to a bowl and cover with foil. Wipe out the pan.
  4. Pat the fish dry; season both sides with salt and pepper. Heat a drizzle of olive oil in the same pan over medium-high. Add skin-side down. Cook 5-7 minutes until the skin is browned and crispy. Flip and cook 1-2 minutes until cooked through. USDA minimum: 145°F for fish. Air fryer option: 375°F for 12-15 minutes.
  5. In a bowl, combine the chopped capers, the juice of 2 lemon wedges (4 wedges for 4 servings), 2 tablespoons olive oil (4 tbsp for 4 servings), and as much garlic paste as you like. Stir. Taste and season.
  6. Add the cooked vegetables, the juice of the remaining lemon wedges, and a drizzle of olive oil to the farro; stir. Taste and season. Serve the farro topped with the fish and lemon-caper sauce.

Seared Salmon & Lemon Caper Sauce is a Blue Apron meal

Blue Apron delivers weekly meals across the US.

Read the Blue Apron review Compare vs competitors

Frequently asked questions

How many calories are in Seared Salmon & Lemon Caper Sauce?

Seared Salmon & Lemon Caper Sauce contains 590 kcal and 37g of protein per serving, portioned as with Farro, Baby Kale & Bell Pepper.

Which meal service offers Seared Salmon & Lemon Caper Sauce?

Seared Salmon & Lemon Caper Sauce is offered by Blue Apron. Read the full Blue Apron review on MealFan for pricing, freshness ratings, and how Blue Apron compares to competitors.

Is Seared Salmon & Lemon Caper Sauce italian?

Seared Salmon & Lemon Caper Sauce is tagged as Italian on the Blue Apron menu. For specific allergen details, refer to the card included with your delivery.

How long does Seared Salmon & Lemon Caper Sauce take to prepare?

Seared Salmon & Lemon Caper Sauce is made in 6 steps. Estimated active time is about 48 minutes based on the recipe instructions.

❓ Frequently asked questions
How many calories are in Seared Salmon & Lemon Caper Sauce?+
Seared Salmon & Lemon Caper Sauce has 590 calories per serving, with 37g protein.
Is Seared Salmon & Lemon Caper Sauce high in protein?+
Yes. It delivers 37g of protein per serving, which we count as high-protein.
How long does Seared Salmon & Lemon Caper Sauce take to make?+
About 60 minutes, rated medium difficulty, and it serves 2.
Does Seared Salmon & Lemon Caper Sauce list its allergens?+
Blue Apron does not itemize allergens for this meal — check the package label before cooking, especially for serious allergies.
What diets does Seared Salmon & Lemon Caper Sauce work for?+
It is tagged Italian.
🍳 Similar meals to rate & compare
People comparing this meal also look at these
Ratings & reviews
No ratings yet — be the first
Made this meal? Your rating helps thousands of other subscribers decide. It takes 30 seconds.
Helpful reviews mention: how it tasted · portion size · whether it was worth the price · how easy it was to cook.

⭐ Leave a Review

Review this meal

You tried Seared Salmon & Lemon Caper Sauce. Rate it below, no signup. Your review helps other diners choose.

Brand: Blue Apron Calories: 590 cal Protein: 37g Servings: 2
Pre-filled from our kitchen database · Skin-On Salmon Fillets, Semi-Pearled Farro, Baby Kale, Garlic, Lemon, Bell Pepper, Capers, Crushed Red Pepper Flakes
Overall rating
Taste
Portion size
Ingredient quality
Value for money
Would order again

Related Posts

No related posts found.'