- Preparation time
- 5 mins
- Cooking time
- 30 mins
- 4 people
- Meal course
- Posted by
- Posted on
- August 16, 2017
Salmon is a great source of both omega 3, which helps to keep our hearts healthy, and vitamin D that helps to make our bones and teeth strong. Panfrying salmon is an easy way to get more oily fish in our diets – served with delicious, pesto-dressed potatoes and greens, it’s a great weeknight dinner.
Pesto is fantastic – everyone likes it. As well as dressing vegetables, try it with pasta, roast meats on hot toasts, or drizzled over soups. Just give it a bash!
- To make the pesto, place a small frying pan over a medium heat, tip in the pine nuts and toast until very lightly golden – keep them moving so they don’t burn, then place in a small bowl and put to one side.
- Peel the garlic, then place in a pestle and mortar with a pinch of sea salt.
- Pick and tear in the basil leaves.
- Bash the mixture to a paste, then add the pine nuts and pound again, leaving a little bit of texture. Scrape the mixture into the small bowl.
- Add 2 to 3 tablespoons of extra virgin olive oil – you need just enough to bind the pesto and give it an oozy consistency – then finely grate and stir through the Parmesan.
- Add a squeeze of lemon juice. Have a taste and season with a pinch of black pepper and a squeeze more lemon juice, if you think it needs it.
- Scrub the potatoes well, then trim the beans and broccoli.
- Fill a large pan three quarters of the way up with boiling water, add a pinch of salt and bring to the boil.
- Once boiling, carefully add the potatoes and cook for 15 minutes, adding the beans and the broccoli for the final 5 minutes.
- Meanwhile, heat a large non-stick frying pan over a high heat.
- Rub the salmon fillets all over with olive oil and season with salt and pepper.
- Place in the hot pan, skin-side down, turn the heat down to medium and cook for 4 minutes, or until golden underneath.
- Use a fish slice to turn them over, then cook the fillets for a further 2 to 3 minutes, or until just cooked through.
- Remove the pan from the heat, rest for 30 seconds, then add a good squeeze of lemon juice and give the pan a good shake.