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Peppered salmon


peppered salmon
Serves:
4
Time:
20 min



Served on a bed of crushed new potatoes, this tasty meal is an ideal way to get some omega 3


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Each serving contains:

LOW
SALT
0.1g

LOW
SUGAR
2.5g

MED
SAT
3.2g

MED
FAT
17.0g


Contains allergens

Ingredients

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  • 400g new potatoes
  • 4 salmon fillets
  • juice of half a lemon
  • freshly ground black pepper
  • 320g peas
  • 2 tbsp olive oil
  • 1 tbsp parsley, chopped

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.

  5. Alternatives: a sprinkling of fennel seeds makes an interesting alternative to milled pepper on the salmon fillets. Steamed/lightly boiled cabbage is delicious with the potatoes, instead of peas.



Nutritional information

Nutrient Per 100g Per 218g portion
Energy 140 kcal (587 kJ) 374 kcal (1573 kJ)
Protein 11.5g 30.9g
Carbohydrate 9.6g 25.8g
(of which sugars) 0.9g 2.5g
Fat 6.4g 17.0g
(of which saturates) 1.2g 3.2g
Fibre 1.8g 4.9g
Sodium 0.02g 0.06g
Salt 0.04g 0.1g


Allergy advice

Contains: fish.


Food safety tips

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, shouldn’t eat more than two portions of oily fish a week.