SALMON & PESTO-DRESSED VEG
Salmon is a great source of both omega 3, which helps to keep our hearts healthy, and vitamin D that helps to make our bones and teeth strong. Panfrying salmon is an easy way to get more oily fish in our diets - served with delicious, pesto-dressed potatoes and greens, it's a great weeknight dinner.
Provided by Jamie Oliver
Categories Mains Salmon Potato Lunch & dinner recipes Healthy meals Healthy dinner ideas
Time 30m
Yield 4
Number Of Ingredients 12
Steps:
- For the pesto, peel the garlic and add half to a jug with the pine nuts. Pick in the basil leaves and blitz until finely chopped.
- Add 2 to 3 tablespoons of extra virgin olive oil-you need just enough to give it an oozy consistency - then finely grate and stir through the Parmesan. Give the mixture a final blitz, then halve the lemon and add a squeeze of juice to taste, then season with a pinch of black pepper.
- Scrub the potatoes, then trim the beans and broccoli. Cook the potatoes in a large pan of boiling salted water for 15 minutes, or until tender, adding the beans and the broccoli for the final 5 minutes.
- Meanwhile, heat a large non-stick frying pan over a high heat. Rub the salmon fillets all over with olive oil and season with salt and pepper. Place in the hot pan, skin-side down, turn the heat down to medium and cook for 4 minutes, or until the skin is golden and crisp.
- Turn the fillets over, then cook for a further 2 to 3 minutes, or until just cooked through. Remove the pan from the heat, rest for 30 seconds, then add a good squeeze of lemon juice and give the pan a shake.
- Drain the vegetables well, then tip into a large bowl. Add the pesto, then toss to coat.
- Divide the salmon and vegetables between plates, drizzle over the pan juices, then cut the remaining lemon into wedges for squeezing over.
Nutrition Facts : Calories 473 calories, Fat 24.2 g fat, SaturatedFat 6.8 g saturated fat, Protein 36.3 g protein, Carbohydrate 27.6 g carbohydrate, Sugar 5 g sugar, Sodium 0.59 g salt, Fiber 6.2 g fibre
SALMON PESTO TRAYBAKE WITH BABY ROAST POTATOES
Keep little kids happy at the family dinner table with this colourful salmon traybake that's delicious and healthy, with a good dose of omega-3 from the fish
Provided by Caroline Hire - Food writer
Categories Dinner
Time 50m
Yield Serves 2 adults + 2 children
Number Of Ingredients 9
Steps:
- Boil the potatoes for 10 mins until tender, then drain. Heat oven to 200C/180C fan/gas 6. Toss the potatoes in the oil, then transfer to a baking tray. Roast for 20 mins. Push the potatoes to one side and put the courgette, pepper, spring onion and pine nuts down the middle of the tray. Put the salmon on the other side. Squeeze lemon juice over the fillets and the vegetables (not including the potatoes). Season everything with pepper. Spread each of the salmon fillets with pesto and return the tray to the oven for 12-15 mins until everything is cooked through.
Nutrition Facts : Calories 511 calories, Fat 28 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 21 grams carbohydrates, Sugar 5 grams sugar, Fiber 4 grams fiber, Protein 40 grams protein, Sodium 0.3 milligram of sodium
SPRING SALMON, POTATO AND PESTO TERRINE
Provided by Linda Wells
Categories appetizer
Time 1h30m
Yield Eight servings
Number Of Ingredients 13
Steps:
- Peel the potatoes and place in a large pot. Cover with cold salted water. Cook until the potatoes are tender, or when a knife inserted in the center of the potato slides out easily. Drain and allow to cool only long enough to handle. Slice the potatoes into 1/4-inch-thick slices.
- Cut the salmon into 3 pieces and season both sides with salt and pepper. Slice 1 shallot and place on the bottom of a shallow pan. Put the salmon on top of the shallot and pour in the chicken stock and 1 tablespoon of the olive oil. There should be enough liquid to cover the fish. Brush a piece of wax paper with oil and place over the fish. Cook over medium heat. When the liquid has come to a boil reduce the heat to a simmer. Cook 8 minutes, or until the fish is slightly pink in the center. Remove the salmon from the liquid and cool. Then break the meat with your fingers into small - about 1 1/2 inches - pieces.
- Line a terrine mold or bread loaf pan approximately 3 1/2 by 7 by 3 inches with wax paper, cutting the paper to fit the mold precisely.
- Place an even layer, about 1/4-inch deep, of salmon on the bottom of the mold. Press the salmon evenly into the mold. Using a pastry brush, brush the salmon with pesto.
- Place a layer of potatoes on top of the salmon-pesto layer. Trim the potatoes to fit the mold precisely. Brush the layer of potatoes with pesto.
- Repeat the process until there are 3 layers each of salmon and potatoes.
- Cover the top of the terrine with plastic wrap and weight down with heavy cans that fit within the terrine. Refrigerate overnight.
- Prepare the vinaigrette by mixing the 1 1/2 cups of olive oil, red-wine vinegar, lemon juice and zest, and salt and pepper to taste. Mince the remaining shallot and mix into the vinaigrette. Just before serving, add the shredded basil and pieces of broken walnuts.
- Dress the greens, reserving some vinaigrette for saucing the terrine. Divide the greens among eight plates, placing the greens in the center.
- Cut the terrine into eight slices. Place a piece on the greens and drizzle on the remaining vinaigrette.
Nutrition Facts : @context http, Calories 413, UnsaturatedFat 9 grams, Carbohydrate 28 grams, Fat 23 grams, Fiber 4 grams, Protein 24 grams, SaturatedFat 4 grams, Sodium 773 milligrams, Sugar 3 grams
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4.7/5 (6)Total Time 30 minsCategory DinnersCalories 345 per serving
- Preheat oven to 400° F. Spray a rimmed baking sheet with cooking spray, you can also line it with foil.
- Cut any of the larger baby potatoes in half then dump them onto the sheet pan. Drizzle with olive oil, a tablespoon of pesto and season with salt and pepper. Toss the potatoes with your hands until coated and spread into an even layer. Bake for 15 minutes then remove from the oven.
- Move the potatoes to one side of the sheet pan and place the salmon fillets on the other side. Season with salt and pepper and spread a heaping teaspoon of pesto on the top of each fillet. Bake another 8-12 minutes depending on the thickness of your salmon fillets. The internal temperature should be 140° F. when removed from the oven.
- Remove the salmon and potatoes from the oven and squeeze lemon juice over everything. Let the salmon rest for 5 minutes before serving.
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- Place the potatoes in a bowl. Toss them with the olive oil, lemon zest, thyme, salt and pepper until each potato is coated. Spread them on a baking sheet in a single layer.
- Roast the potatoes for 20 minutes, or until they begin to get golden and caramely (larger potatoes may take a bit longer - 5 or 10 minutes more). Remove the pan from the oven and use a spatula to push the tomatoes to the edges.
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