Pan-fried Salmon with Creamy Pesto Vegetables
Like all oily fish, salmon is rich in omega-3 fatty acids, making it an excellent promoter of heart and brain health.
Cals 694 · Prot 44 · Carbs 26 · Fat 48
Low Carb
25 min
Like all oily fish, salmon is rich in omega-3 fatty acids, making it an excellent promoter of heart and brain health.
Cals 694 · Prot 44 · Carbs 26 · Fat 48
Low Carb
Ingredients
Skin-on salmon fillet
6*
350 Grams
Green beans
150 Grams
Small zucchini
2 Piece
Broccoli
200 Grams
Green peas
100 Grams
Olive oil
1 Tbsp
Salt
0.5 Tsp
Cream cheese
4*
80 Grams
Green pesto
2*4*
50 Grams
Lemon
1 Piece
Black pepper
0.5 Tsp
Allergens
*6 Fish, *4 Milk, *2 Tree Nuts
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 2894 / 694 |
| Fats (g) | 48.3 |
| of which saturated (g) | 13.4 |
| Carbohydrates (g) | 26 |
| of which sugars (g) | 8 |
| Fibers (g) | 8.7 |
| Proteins (g) | 43.7 |
| Salt (g) | 1.4 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Prep
- Trim the green beans and slice them in half.
- Slice the zucchini in half lengthways, then slice it into half moons.
- Chop the broccoli into florets.
- Portion the salmon.
2 Boil
- Bring a pot of salted water to the boil.
- Add the green beans, broccoli and peas.
- Cook for 3 min until tender.
- Drain.
3 Fry zucchini
- Meanwhile, heat a non-stick pan over a medium heat with a drizzle of oil.
- Once hot, add the zucchini.
- Fry for 5 min until golden.
4 Fry salmon
- Meanwhile, sprinkle the salmon skin with salt.
- Heat a second non-stick pan over a medium heat with a drizzle of olive oil.
- Once hot, add the salmon fillets skin-side down.
- Cook for 3-4 min on either side until cooked through.
Tip! Cook your salmon for a couple of min less for a medium finish. Keeping it slightly pink inside will ensure it doesn't dry out.
5 Pesto veg
- After 5 min, add the drained peas, broccoli and beans along with the cream cheese and pesto to the zucchini.
- Toss until well combined (add a splash of water if needed!).
6 Serve
- Slice the lemon into wedges.
- Serve the Pan-fried Salmon with Creamy Pesto Vegetables alongside.
- Season with a squeeze of lemon juice.
- Finish with a generous grind of black pepper.
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