Pecan crusted salmon so good for the heart healthy too
- Replies 4
Pecan-crusted salmon with cauliflower mash
Salmon is loaded with omega-3 fatty acids, which are important for the structure of the brain and for heart health, too. Give fish a gourmet makeover with a nutty crust and served with 2 vegetables
• 400g Desiree potatoes, peeled, cut into 4cm pieces (see note)
• 300g cauliflower, cut into florets
• 60ml (1/4 cup) skim milk, warmed
• 60g (1 cup) fresh white sourdough breadcrumbs
• 35g (1/4 cup) pecans, finely chopped
• 2 tbsp chopped fresh continental parsley
• 1 tbsp Dijon mustard
• 2 tsp honey
• 4 (about 125g each) skinless salmon fillets
• Olive oil spray
• Steamed green round beans, to serve
• Steamed broccolini, to serve
• 1
Cook the potato in a saucepan of boiling water for 7 minutes. Add the cauliflower and cook for 8 minutes or until the potato and cauliflower are tender. Drain and return to the pan. Add the milk and coarsely mash.
00:58
How to prepare cauliflower
Learn the best way to prepare cauliflower florets, pan-fry cauliflower steak, make cauliflower rice and roast a cauliflower whole.
View more related videos
• Step 2
Meanwhile, preheat oven to 200°C. Line a baking tray with non-stick baking paper. Combine the breadcrumbs, pecan, parsley, mustard and honey in a shallow bowl. Press 1 side of each salmon fillet into breadcrumb mixture to coat. Place salmon on prepared tray. Lightly spray with oil. Cook for 8 minutes for medium or until cooked to your liking.
• Step 3
Divide mash among serving plates. Top with salmon. Serve with beans and broccolini.
RECIPE NOTES
If Desiree potatoes are unavailable, use Red Delight potatoes. Why salmon: Excellent source of protein and omega-3 fatty acids Provides several B-complex vitamins, as well as vitamins D and E Source of iodine and selenium.
Recipe and image sourced from WowFood.
Salmon is loaded with omega-3 fatty acids, which are important for the structure of the brain and for heart health, too. Give fish a gourmet makeover with a nutty crust and served with 2 vegetables
• 400g Desiree potatoes, peeled, cut into 4cm pieces (see note)
• 300g cauliflower, cut into florets
• 60ml (1/4 cup) skim milk, warmed
• 60g (1 cup) fresh white sourdough breadcrumbs
• 35g (1/4 cup) pecans, finely chopped
• 2 tbsp chopped fresh continental parsley
• 1 tbsp Dijon mustard
• 2 tsp honey
• 4 (about 125g each) skinless salmon fillets
• Olive oil spray
• Steamed green round beans, to serve
• Steamed broccolini, to serve
• 1
Cook the potato in a saucepan of boiling water for 7 minutes. Add the cauliflower and cook for 8 minutes or until the potato and cauliflower are tender. Drain and return to the pan. Add the milk and coarsely mash.
00:58
How to prepare cauliflower
Learn the best way to prepare cauliflower florets, pan-fry cauliflower steak, make cauliflower rice and roast a cauliflower whole.
View more related videos
• Step 2
Meanwhile, preheat oven to 200°C. Line a baking tray with non-stick baking paper. Combine the breadcrumbs, pecan, parsley, mustard and honey in a shallow bowl. Press 1 side of each salmon fillet into breadcrumb mixture to coat. Place salmon on prepared tray. Lightly spray with oil. Cook for 8 minutes for medium or until cooked to your liking.
• Step 3
Divide mash among serving plates. Top with salmon. Serve with beans and broccolini.
RECIPE NOTES
If Desiree potatoes are unavailable, use Red Delight potatoes. Why salmon: Excellent source of protein and omega-3 fatty acids Provides several B-complex vitamins, as well as vitamins D and E Source of iodine and selenium.
Recipe and image sourced from WowFood.
Last edited by a moderator:
.png){kind=icon}
