Vegie mash with pan-fried salmon
Discover a delicious Veggie Mash with Pan-Fried Salmon recipe! Made with buttery leeks, creamy cauliflower, and a tangy splash of white wine, this dish pairs perfectly with tender, pan-fried salmon fillets. Topped with light sour cream and hearty broad beans, it’s a nutrient-packed meal that’s simple to prepare and bursting with flavor. Perfect for weeknights or a special dinner, this recipe is sure to impress!
- 04 May 2024
- Cook time 30 min
- Prep time 15 min
- 4 Servings
- 9 Ingredients
Veggie mash with pan-fried salmon is a wholesome and delicious dish that perfectly balances flavors and textures. This recipe combines creamy mashed vegetables with succulent, crispy salmon, creating a satisfying meal that's rich in nutrients and low in carbs. Ideal for both a casual family dinner or a special occasion, this dish is sure to please everyone at the table.
Ingredients:
Instructions:
- Clean and slice the leek.
- Chop the cauliflower into florets.
- In a large saucepan, melt 1 tsp of butter over medium heat.
- Add the sliced leek and sauté until soft, about 5 minutes.
- Add the cauliflower florets and the chicken gravy.
- Cover and cook until the cauliflower is tender, about 15-20 minutes. Stir occasionally to prevent sticking.
- Once the cauliflower is tender, transfer the leek and cauliflower mixture to a blender or food processor.
- Add the light sour cream and blend until smooth.
- Season with salt and pepper to taste. Keep warm.
- Pat the salmon fillets dry with paper towels and season with salt and pepper.
- In a large skillet, heat 2 tbsp of olive oil over medium-high heat.
- Add the salmon fillets, skin-side down if applicable, and cook until the skin is crispy and golden brown, about 4-5 minutes.
- Turn the salmon fillets over and cook for another 3-4 minutes, or until the salmon is cooked to your preferred level of doneness. Remove from the skillet and keep warm.
- Add the remaining 1 tsp of butter to the skillet.
- Pour in the white wine and scrape up any browned bits from the bottom of the pan.
- Let the wine simmer and reduce for about 2-3 minutes.
- Add the blanched and shelled broad beans to the skillet and sauté for another 2 minutes until they are heated through.
- Spoon the veggie mash onto serving plates.
- Place the pan-fried salmon fillets on top of the veggie mash.
- Spoon the sautéed broad beans and the wine reduction over the salmon.
- Garnish with additional herbs if desired and serve immediately.
Tips:
- Ensure the salmon skin is dry before frying to achieve a crispy texture.
- When cooking the leek, make sure it is well cleaned as they can hold dirt between layers.
- If you prefer, you can substitute the white wine with vegetable or chicken broth.
- For a smoother mash, use a blender or food processor instead of mashing by hand.
- Season the salmon with salt and pepper at least 15 minutes before cooking to enhance the flavor.
Voila! Your veggie mash with pan-fried salmon is ready to serve. This dish not only tastes amazing but also packs a lot of healthy nutrients. The creamy veggie mash pairs wonderfully with the crispy, flavorful salmon. Enjoy your meal and savor every bite of this delectable, wholesome cuisine.
| Nutrition Facts | |
|---|---|
| Serving Size | 340 grams |
| Energy | |
| Calories 270kcal | 11% |
| Protein | |
| Protein 27g | 18% |
| Carbohydrates | |
| Carbohydrates 16g | 5% |
| Fiber 3.75g | 10% |
| Sugar 4.42g | 4% |
| Fat | |
| Fat 16g | 19% |
| Saturated 3.83g | 13% |
| Cholesterol 60mg | - |
| Vitamins | |
| Vitamin A 100ug | 11% |
| Choline 170mg | 31% |
| Vitamin B1 0.20mg | 16% |
| Vitamin B2 0.24mg | 18% |
| Vitamin B3 10mg | 62% |
| Vitamin B6 1.03mg | 61% |
| Vitamin B9 110ug | 28% |
| Vitamin B12 4.73ug | 197% |
| Vitamin C 60mg | 66% |
| Vitamin E 1.01mg | 7% |
| Vitamin K 40ug | 33% |
| Minerals | |
| Calcium, Ca 80mg | 6% |
| Copper, Cu 0.21mg | 0% |
| Iron, Fe 2.11mg | 19% |
| Magnesium, Mg 70mg | 16% |
| Phosphorus, P 390mg | 31% |
| Potassium, K 910mg | 27% |
| Selenium, Se 36ug | 68% |
| Sodium, Na 230mg | 16% |
| Zinc, Zn 1.01mg | 9% |
| Water | |
| Water 280g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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