Salmon is loaded with omega-3 fatty acids, which are important for the structure of the brain and for heart health, too.
Give fish a gourmet makeover with a nutty crust and serve with a tasty two-veg mash.
Ingredients
- 400g Desiree potatoes, peeled, cut into 4cm pieces (see note)
- 300g cauliflower, cut into florets
- 60ml (1/4 cup) skim milk, warmed
- 60g (1 cup) fresh white sourdough breadcrumbs
- 35g (1/4 cup) pecans, finely chopped
- 2 tablespoons chopped fresh continental parsley
- 1 tablespoon Dijon mustard
- 2 teaspoons honey
- 4 (about 125g each) skinless salmon fillets
- Olive oil spray
- Steamed green round beans, to serve
- Steamed broccolini, to serve
Method
- Step 1Cook the potato in a saucepan of boiling water for 7 minutes. Add the cauliflower and cook for 8 minutes or until the potato and cauliflower are tender. Drain and return to the pan. Add the milk and coarsely mash.
- Step 2Meanwhile, preheat oven to 200°C. Line a baking tray with non-stick baking paper. Combine the breadcrumbs, pecan, parsley, mustard and honey in a shallow bowl. Press 1 side of each salmon fillet into breadcrumb mixture to coat. Place salmon on prepared tray. Lightly spray with oil. Cook for 8 minutes for medium or until cooked to your liking.
- Step 3Divide mash among serving plates. Top with salmon. Serve with beans and broccolini.
- High protein
- Low carb
- Low kilojoule
- Low sodium
- Low sugar
- Lower gi
Nutrition
1848 kj
Energy
21g
Fat Total
4g
Saturated Fat
6g
Fibre
37g
Protein
82mg
Cholesterol
248.54mg
Sodium
8g
Carbs (sugar)
24g
Carbs (total)
All nutrition values are per serve
Notes
If Desiree potatoes are unavailable, use Red Delight potatoes. Why salmon: Excellent source of protein and omega-3 fatty acids Provides several B-complex vitamins, as well as vitamins D and E Source of iodine and selenium
- Author: Chrissy Freer
- Image credit: Jeremy Simons
- Publication: Australian Good Taste
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