Peppered salmon

This tasty meal, served on a bed of crushed new potatoes, is an ideal way to get some omega 3. Brought to you by the Food Standards Agency
Peppered salmon
  • Rating:
  • Serves: 4
  • Cook Time: 15 minutes
  • Prep Time: 5 minutes
  • Effort: easy

Ingredients

  • 400 g new potatoes
  • 4 fillets of salmon
  • ½ lemons, juice only
  • freshly ground black pepper
  • 2 tsp olive oil
  • 1 tbsp parsley, chopped
  • 320 g peas

Tips and Suggestions

A sprinkling of fennel seeds makes an interesting alternative to milled pepper on the salmon fillets.

Steamed/lightly boiled cabbage is also delicious with the potatoes, instead of peas.

Always wash your hands, work surfaces, utensils and chopping boards before you start. Girls and women who might have a baby one day, plus pregnant and breastfeeding women, shouldnt eat more than two portions of oily fish a week.

Method

1. Cook the potatoes in boiling water for 10-15 minutes. Then, drain through a sieve and leave in the pan.

2. Season the potatoes with pepper, then add oil and parsley and crush roughly with a wooden spoon.

3. Squeeze lemon juice over the salmon and sprinkle with pepper. Then grill the salmon for about 6 minutes. The fish is cooked when it changes colour and flakes easily with a fork.

4. Serve the salmon on top of the crushed potatoes with peas.

Nutritional information per portion (218g)
Energy 374kcal (1573kJ)
Protein 30.9g
Carbohydrate 25.8g
(of which sugars) 2.5g
Fat, total 17.0g
(of which saturates) 3.2g
Fibre 4.9g
Sodium 0.06g
Salt 0.1g

Traffic lights per portion (218g)
Fat: Amber (medium)
Saturates: Amber (medium)
Sugars: Green (low)
Salt: Green (low)

Allergy information
Contains: fish

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