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Salmon & 4 Veg – Din Dins for two!

Posted by on September 6, 2012 in Nutrition | Leave a comment


As per normal I was faced with the usual dilemma. Bugger.

It was Wednesday night, traditionally my cooking night and I had absolutely no idea what I was going to cook!

A long stroll through the supermarket ignited a brain wave. Fish, we haven’t had fish for a while. Normally I’m super anal about making sure fish is on the menu on at least a weekly basis but as of late my attention to the issue had wavered.

Right, I was now on a mission. First stop Salmon, next the fresh veg section.

And so the creation was born:

I rate this recipe  o o o o o o o o       8 chia seeds out of 10,  a 9 without the sauce.

CRISPY SKINNED SALMON TOPPED WITH PRAWNS 

& GREEN ‘INI’S’ ON A BED OF SWEET POTATO AND CAULIFLOWER MASH

Ingredients:

  • Salmon fillets
  • 1 bunch of Broccolini
  • 1 Zucchini chopped into roasting size pieces
  • Olive oil spray
  • 1 Sweet potato, chopped into roasting size pieces
  • 6 Cauliflower florets
  • Curry Powder to season mash
  • Salt and pepper to season mash

Hollandaise Sauce should be left out for a healthier option.

  • Raw fresh Prawns for topping
  • 1 packet gravox hollandaise sauce
  1. Preheat oven to around 200 deg
  2. Line a roasting tray with baking paper and place chopped zucchini and sweet potato on a tray each.
  3. Place sweet potato in oven and bake for about 15 mins, or until half soft. Remove sweet potato from oven and place in zucchini bake for about 15 mins.
  4. Next put cauliflower florets into a food processor and process until cauliflower looks like mushy rice.
  5. Add in half-cooked sweet potato and blend together until turned into a chunky looking mash.
  6. Use a steamer pot to steam broccolini on a low-med heat for about 10 minutes
  7. While broccolini is cooking, heat 2 fry pans sprayed with olive oil both on a med-high heat.
  8. In one pan cook your salmon, fry until it is crispy skinned and looks 3/4 way cooked through before flipping and cooking for a shorter time on the other side.
  9. In the second pan put in your sweet potato and cauli mash, keep turning over to heat through without sticking, add in curry powder and salt and pepper to taste.
  10. Remove Zucchini from oven when it is soft, and remove broccolini once it is just soft enough to start to prick with a fork.
  11. Plate up and enjoy!

Sauce & Prawns:

  1. Fry prawns until just cooked.
  2. Heat sauce in small pan over med heat, add in extra spices if desired, salt and pepper, lemon/lime juice if you like.
  3. Mix together and spoon over top of fish.