Monday, April 9, 2012

Panfried Salmon on Garlic Mash and Green Beans

Salmon is considered to be one of nature's superfoods as it is a rich source of omega 3 fatty acids. Just two serves per week provides the recommended intake of omega 3 which research has shown is beneficial for heart health and a range of diseases & conditions.


¼ cup extra virgin olive oil
grated rind and juice of 1 lemon
1 tablespoon baby capers
1 tablespoon finely chopped parsley
sea salt and freshly ground black pepper, to taste
¼ cup olive oil

4 salmon fillets
250g steamed green beans
extra virgin olive oil, for dressing
Garlic Mash, for serving

Combine extra virgin olive oil together with lemon rind, juice, capers and season to taste. Season salmon fillets and pan fry in hot olive oil for 2 minutes on each side until golden on the outside but still slightly pink in the centre. Dress beans with extra virgin olive oil and season. Serve salmon on garlic mash drizzled with caper and lemon oil and accompanied with beans.

Garlic Mash

800g potatoes
2 cloves garlic, peeled
1 cup hot milk
sea salt and freshly ground black pepper, to taste
Peel potatoes and cut into large chunks. Place potatoes and garlic cloves in a large saucepan and cover with cold salty water. Bring to the boil over medium-high heat. Cook potatoes for 20 minutes or until very tender but not falling apart. Drain and mash potatoes and garlic together with milk until smooth. Season to taste.
Notes & Tips
To heat milk, pour into a microwave-safe jug or cup. Heat, uncovered, for 1 to 2 minutes on HIGH (100%) power or until hot. Using milk instead of butter and cream makes this a healthier potato mash.
For really smooth potato mash, use an electric mixer to mix for a minute and then pass mash through a drum sieve, gently pushing with the back of a wooden spoon.

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