Sunday, 16 January 2011

Citrus and Herb Baked Salmon Fillet with Pan Roasted Potatoes

Salmon is often referred to as the King of Fish. This name is appropriate for a variety of reasons, including its superb healthful properties. Eating salmon as part of a balanced diet is highly recommended, not least for the benefits the Omega-3 fatty acids it contains provide. The problem we can encounter with salmon, however, where it is something we perhaps try to eat every week, is that the salmon recipes we have can become boring and stale. Bearing this in mind, I came up with this recipe, which is a simple tweak of a classic salmon recipe but introduces some slightly different flavours which are less common.

Ingredients per Serving

1 piece of salmon fillet
1 large potato
6 or 7 Brussels sprouts
4 thin slices of lime
3 basil leaves
Salt and white pepper
Sunflower oil


These pan roasted potatoes are prepared in a similar way to how I prepare chips/French fries but I don't bother with the refrigeration step in this instance. It is still necessary to begin preparing the potatoes, however, well in advance of anything else.

The potato should be peeled and chopped in to manageable sized pieces. The pieces should be placed in to a pot of cold water, brought to a boil and simmered for twenty minutes. They should then be carefully drained and returned to the pot with more cold water to cool.

When the potatoes are cool, they should be thoroughly drained and carefully patted dry in a clean tea towel. They should be given their first deep fry in sunflower oil for about six or seven minutes until they only just begin to colour. They should be spread on some kitchen paper and covered to cool while the remainder of the meal is started.

The salmon is going to be baked in a foil parcel. A little sunflower oil should be added to the centre of a large sheet of tinfoil in a baking tray. The salmon should be placed skin side down on the oil. The sunflower oil is simply to prevent it from sticking to the foil and spoiling presentation. Three of the slices of lime should be laid on top of the fillet, each holding a basil leaf in place as shown. Salt and white pepper should be used to lightly season. The package should be wrapped loosely but be sure it is sealed and the tray placed in to the oven - preheated to 375F/190C/Gas Mark 5 - for twelve to fifteen minutes, depending upon the thickness of the fillet.

The Brussels sprouts should be washed and any loose or damaged leaves removed and discarded. They should be added to a pot of boiling, slightly salted water and simmered for ten minutes only. When the sprouts have been on for five minutes, the potatoes should be put back in to the deep frier for a further five minutes or until golden brown.

The baking tray should be removed from the oven and the foil very carefully opened. Beware of escaping steam. The lime slices and basil leaves should be removed and discarded and the fillet transferred to the serving plate with a fish slice. The sprouts should be drained and added to the plate, while the roasted potatoes should be drained on fresh kitchen paper before being added alongside.

In the image at the top of this post, I have used the fourth lime slice to make a small twist as a final garnish. Alternatively, as below, the salmon fillet can merely be served with the lime and basil with which it cooked still in place.

You can find more of my healthy salmon recipes by clicking here.

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