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Pan-fried salmon with watercress sauce

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Pan-fried salmon with watercress sauce

Serve your summery fried salmon with a vibrant (and nutritious) watercress sauce, made all the more interesting with dill, lemon, crème fraîche and capers
Print Recipe
Total Time 20 mins
Servings 2
Calories 707 kcal

Ingredients
  

  • 90 g watercress
  • a handful dill
  • 100 g crème fraîche
  • 1 lemon zested and juiced
  • 1/2 tsp black peppercorns ground
  • 2 tbsp olive oil
  • sunflower oil
  • 2 salmon skin-on fillets
  • a knob unsalted butter
  • 1 tbsp capers drained
  • boiled new potatoes to serve
  • steamed green veg (such as long-stemmed broccoli) to serve

Instructions
 

  • Put the watercress, most of the dill, all the crème fraîche, lemon juice and zest, black pepper, olive oil and a pinch of salt into a blender and whizz until a saucy, pourable consistency – add a tbsp of water if seems too thick. Chill while you cook the salmon.
  • Heat a non-stick frying pan over a mediumhigh heat. Coat the salmon fillets with a little sunflower oil and season generously. Put into the pan, skin-side down, for 2-3 minutes until the skin is golden and crisp. Carefully turn, then cook for 1-2 minutes before adding the butter and basting for another minute, adding the capers and removing from the heat to rest for a minute.
  • Put the salmon and capers onto two plates, spoon over the watercress sauce and serve with new potatoes and green veg, if you like.

Asparagus and salmon parcels

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Asparagus and salmon parcels

Wrap salmon in parcels with asparagus, dill and capers to create plenty of buttery juices to go with this nutritious, protein-packed meal
Print Recipe
Total Time 45 mins
Servings 2
Calories 516 kcal

Ingredients
  

  • 250 g asparagus trimmed
  • 2 x 120 g salmon fillets skin removed
  • 1 clove garlic crushed
  • 1 lemon zested and juice, plus wedges to serve
  • 2 tbsp butter
  • a handful dill chopped
  • 1 tbsp capers
  • 300 g new potatoes halved, large ones quartered
  • 75 g frozen peas

Instructions
 

  • Heat the oven to 200C/fan 180C/gas 6. Cut two 20cm x 20cm squares of baking paper and put each on top of a large piece of foil. Divide the asparagus between the squares of baking paper with the salmon fillets on top and season generously. Divide the garlic, lemon zest and juice, butter, dill and capers, then gather up the sides of the parcels to seal completely. Lift onto a baking tray and put into the oven for 15-20 minutes or until the salmon is cooked through.
  • Meanwhile, cook the new potatoes in a large pan of lightly salted boiling water for 10 minutes until tender to the point of a knife, adding the peas to the water for the final minute of cooking, then drain well.
  • Serve the potatoes and peas with the salmon, asparagus, all of the buttery juices and more lemon wedges, if you like.

Tandoori salmon with spicy mango and cucumber chutney

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In this original take salmon is cooked with tandoori spiced yogurt and served with chilli, mango and cucumber chutney. Plus salmon is packed full of vitamins and essential Omega-3 fatty acids!

Tandoori salmon with spicy mango and cucumber chutney

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Ingredients
  

  • Greek yoghurt 100g
  • garlic 2 cloves crushed
  • tandoori or Indian curry paste 1 tbsp
  • lemon 1 juiced
  • root ginger grated to make 1 tsp
  • chilli powder 1½ tsp
  • salmon fillet 500g skin on
  • chutney
  • mango ½ peeled and finely chopped
  • cucumber ½ small finely chopped
  • red onion ½ finely chopped
  • green chilli 1 medium deseeded and finely chopped
  • mint chopped to make 1 tbsp

Instructions
 

  • STEP 1
  • Mix the yoghurt, garlic, tandoori curry paste, half the lemon juice, ginger and 1 tsp of the chilli powder together in a small bowl and season. Spread over the salmon and chill until using (at least 20 minutes).
  • STEP 2
  • Mix the chutney ingredients together. Add the remaining lemon juice and chilli powder, season and set aside.
  • STEP 3
  • Grill the salmon until blackened at the edges, about 6-8 minutes depending on the thickness of the fish. Serve with basmati rice, yoghurt, coriander and the fresh chutney.

Notes

Adapted from olivemagazine.com

Salmon teriyaki

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A classic salmon teriyaki recipe by chef Hidenori Ohata. This makes for an impressive dinner party starter. You can find mirin and sake in Asian supermarkets.

Salmon teriyaki

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Ingredients
  

  • Ingredients
  • salmon fillets 4 skinless
  • balsamic vinegar 100ml
  • sake 100ml
  • mirin 100ml
  • soy sauce 100ml Hidenori uses Kikkoman
  • caster sugar 100g
  • chicken stock 100ml

Instructions
 

  • Method
  • STEP 1
  • To make the teriyaki sauce, boil the balsamic until reduced to 2 tbsp. Put the sake, mirin, soy sauce, sugar and chicken stock in another pan, bring to the boil and reduce by half. Stir in the reduced balsamic vinegar and cool.
  • STEP 2
  • Heat the grill to high. put the salmon on an oiled or nonstick baking tray. Brush with a little oil then season. Brush with the teriyaki then grill for 4-5 minutes, brushing a couple more times during cooking until glazed and just cooked through. Serve with steamed rice and pak choy.

Notes

Adapted from olivemagazine.com

Salmon wrapped in filo

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This salmon dish makes for a super quick and easy midweek meal and comes in at under 500 calories. Serve with a green salad and lemon wedges to squeeze over

Salmon wrapped in filo

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Ingredients
  

  • Ingredients
  • watercress 2 large handfuls
  • chicken stock 2 tbsp
  • filo pastry 2 sheets
  • salmon fillets 2 pieces about 130g each skinless
  • green salad to serve
  • lemon wedges to serve

Instructions
 

  • Method
  • STEP 1
  • Heat the oven to 200C/fan 180C/gas 6. Whizz the watercress with enough of the stock to make a paste. Lay out both sheets of filo and put a piece of salmon at the end of each sheet in the centre.
  • STEP 2
  • Spread the watercress paste over the salmon, then fold and roll up the parcels and put them on a baking tray. Bake for 20 minutes, or until the pastry is browned and crisp. Serve with a green salad and lemon wedges.

Notes

Adapted from olivemagazine.com

Salmon parcels with dill and wine butter

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A really quick and easy salmon recipe that requires minimal effort in the kitchen. Serve with buttered new potatoes and green beans for a delicious midweek meal.

Salmon parcels with dill and wine butter

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Ingredients
  

  • Ingredients
  • salmon steaks 2 around 150g each
  • dill roughly chopped to make 2 tbsp
  • butter 50g softened
  • dry white wine 4 tbsp
  • new potatoes 200g steamed to serve
  • green beans 100g steamed to serve

Instructions
 

  • Method
  • STEP 1
  • Heat the oven to 220C/fan 200C/gas 7. Lay each salmon steak on separate pieces of baking parchment large enough to make a parcel.
  • STEP 2
  • Mix together the dill and butter and spread over each salmon steak. Season.
  • STEP 3
  • Tip 2 tbsp wine over each fish, fold over the parchment to cover the salmon and fold the edges over to make a parcel. Cook for 10-15 minutes. Serve with buttered new potatoes and green beans.

Notes

Adapted from olivemagazine.com

Seared Salmon With Cauliflower Colcannon

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This updated take on colcannon gets a nutrient boost from kale and substitutes less-starchy cauliflower for some of the traditional white potato. We’ve used a food processor to create a superfine pur?e, but you can use a food mill for an even smoother texture. This dish has a fair amount of fat, but most of it comes from the salmon and olive oil, which both contain heart-smart unsaturated fats. The salmon also provides heartprotective omega-3 fats.

Ingredients

  • 1 tbsp (15 mL) chopped fresh dill
  • 1/4 tsp (1 mL) salt
  • 1/4 tsp (1 mL) pepper
  • 4 small, skinless salmon fillets, (1 lb/450 g total)
  • 1 tsp (5 mL) olive oil
  • 4 lemon wedges

Cauliflower Colcannon:

  • 1 lb (454 g) yellow-fleshed potatoes, (about 2 large), peeled and cut in chunks
  • 4 cups (1 L) cauliflower florets
  • 2 tsp (10 mL) olive oil
  • 2 cloves garlic, minced
  • 1 leek, (white and light green parts only), halved lengthwise and sliced
  • 4 cups (1 L) thinly sliced stemmed kale, (about half bunch)
  • 2 tbsp (30 mL) light sour cream
  • 2 tbsp (30 mL) 2% plain Greek yogurt
  • 1/2 tsp (2 mL) salt
  • 1/2 tsp (2 mL) pepper

Preparation

Cauliflower Colcannon: In large saucepan of boiling water, cook potatoes for 5 minutes. Add cauliflower; cook until potatoes and cauliflower are tender, about 10 minutes. Drain.

Meanwhile, in large nonstick skillet, heat 1 tsp of the oil over medium heat; cook garlic until fragrant, about 1 minute. Add leek; cook, stirring, until softened, about 3 minutes. Transfer to plate.

Add remaining oil, kale and 3 tbsp water to pan; cook, stirring occasionally, until softened, about 5 minutes. Add to leek mixture.

In food processor, pulse together potatoes, cauliflower, sour cream, yogurt, salt and pepper just until smooth. Transfer to bowl; stir in kale mixture. Cover and keep warm.

Sprinkle dill, salt and pepper over both sides of salmon. In nonstick skillet, heat oil over medium-high heat; cook salmon, turning once, until fish flakes easily when tested, about 6 minutes. Serve over colcannon with lemon wedges.

Additional information :
Change It Up

Seared Pork Chops With Cauliflower Colcannon
Substitute chopped fresh thyme for dill, and 12 oz (340 g) trimmed boneless fast-fry pork loin centre chops for salmon. Cook pork, turning once, until no longer pink inside, about 4 minutes.

Baked Encrusted Salmon

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Baked Encrusted Salmon

Baked Encrusted Salmon

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Servings 2

Ingredients
  

  • 1 tsp olive oil
  • 2, 4 oz filets of salmon
  • 3 tsp IsaCrunch® hulled hemp seeds
  • Pinch of cinnamon
  • ¼ tsp salt
  • Dash of pepper

Instructions
 

  • Brush filets with olive oil. Mix IsaCrunch, cinnamon, salt and pepper in a small bowl. Sprinkle or press mixture onto salmon filets. Bake or broil (mixture side up) to desired temperature or when fish begins to flake.