Fried Salmon

with Cauliflower Mash and Sugar Snap Peas

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low-carb
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low-carb
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Instructions

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1 Make mash

Cook the cauliflower in boiling water for 15 min or until soft. Drain well. Return the cauliflower to the pan with the salted butter. Mash well with a potato masher. Season generously with salt and pepper. Keep covered until serving.

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2 Boil peas

Meanwhile, bring a second pot of water to a boil. Cook the sugar snap peas in the water for 3 min, then drain.

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3 Make salsa

Dice the tomatoes. Pick and roughly chop the basil leaves. Add the tomatoes and basil to a bowl along with the dried oregano and a generous drizzle of olive oil. Mix well. Season with salt. This is your tomato salsa.

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4 Fry salmon

Portion the salmon. Season with salt and pepper. Heat a non-stick pan over a medium heat with a drizzle of  oil. Once hot, add the salmon fillets, skin-side down, and cook for 4 min. Flip and cook for 2 min further or until cooked through. 

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5 Serve

Slice the lemon into wedges. Serve the fried salmon over the cauliflower mash with the sugar snap peas, tomato salsa and lemon wedges to the side.

Tips for fussy eaters

Serve with regular mash potato.

Pro tip

Like all oily fish, salmon is rich in omega-3 fatty acids, making it an excellent promoter of heart and brain health.

Enjoy this wonderful week night classic, packed with flavour and nutrients!

Cooking Time: 25 min

Cals 520.7 · Prot 42.8 · Carbs 28.4 · Fat 27.8

Ingredients

Number of people

Salmon

Salmon fillet 350.00 Grams
Salt 1.00 Tsp
Black pepper 0.50 Tsp
Olive oil 1.00 Tbsp

Mash

Cauliflower 400.00 Grams
Salted butter 20.00 Grams
Salt 0.50 Tsp
Black pepper 0.50 Tsp

Peas

Sugar snap peas 150.00 Grams

Salsa

Tomatoes 2.00 Pieces
Fresh basil 15.00 Grams
Dried oregano 2.00 Grams
Olive oil 1.00 Tbsp
Salt 0.50 Tsp

To serve

Lemon 1.00 Pieces

Enjoy this wonderful week night classic, packed with flavour and nutrients!

Cooking Time: 25 min

Cals 520.7 · Prot 42.8 · Carbs 28.4 · Fat 27.8

Instructions

photo

1 Make mash

Cook the cauliflower in boiling water for 15 min or until soft. Drain well. Return the cauliflower to the pan with the salted butter. Mash well with a potato masher. Season generously with salt and pepper. Keep covered until serving.

photo

2 Boil peas

Meanwhile, bring a second pot of water to a boil. Cook the sugar snap peas in the water for 3 min, then drain.

photo

3 Make salsa

Dice the tomatoes. Pick and roughly chop the basil leaves. Add the tomatoes and basil to a bowl along with the dried oregano and a generous drizzle of olive oil. Mix well. Season with salt. This is your tomato salsa.

photo

4 Fry salmon

Portion the salmon. Season with salt and pepper. Heat a non-stick pan over a medium heat with a drizzle of  oil. Once hot, add the salmon fillets, skin-side down, and cook for 4 min. Flip and cook for 2 min further or until cooked through. 

photo

5 Serve

Slice the lemon into wedges. Serve the fried salmon over the cauliflower mash with the sugar snap peas, tomato salsa and lemon wedges to the side.

Tips for fussy eaters

Serve with regular mash potato.

Pro tip

Like all oily fish, salmon is rich in omega-3 fatty acids, making it an excellent promoter of heart and brain health.

Ingredients

Number of people

Salmon

Salmon fillet 350.00 Grams
Salt 1.00 Tsp
Black pepper 0.50 Tsp
Olive oil 1.00 Tbsp

Mash

Cauliflower 400.00 Grams
Salted butter 20.00 Grams
Salt 0.50 Tsp
Black pepper 0.50 Tsp

Peas

Sugar snap peas 150.00 Grams

Salsa

Tomatoes 2.00 Pieces
Fresh basil 15.00 Grams
Dried oregano 2.00 Grams
Olive oil 1.00 Tbsp
Salt 0.50 Tsp

To serve

Lemon 1.00 Pieces
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