Pan-roasted salmon with purple sprouting broccoli & anchovy-rosemary sauce

Pan Roasted Salmon

Serves 4

  • For the anchovy-rosemary sauce

  • 1 sprig fresh rosemary, leaves picked and very finely chopped

  • 10 good-quality anchovy fillets in oil, drained and roughly chopped

  • juice of 1 lemon

  • extra virgin olive oil

  • freshly ground black pepper

  • For the salmon

  • 4 x 200 g salmon fillets, from sustainable sources, ask your fishmonger, pinboned

  • olive oil

  • sea salt

  • freshly ground black pepper

  • 500 g purple sprouting broccoli

Preheat your oven to 200ºC/400ºF/gas 6, then make your anchovy-rosemary sauce. Pound the rosemary in a pestle and mortar until you have a paste. Add the anchovy fillets and pound again until the paste is dark green. Now add the lemon juice, a couple of lugs of olive oil and some pepper, and mix together until you have a sauce with a good drizzling consistency.



Get a large, ovenproof, non-stick frying pan hot. Pat the salmon fillets with a little olive oil, season them with salt and pepper and cook them in the pan, skin-side down, for 2 minutes. Flip them over, then place the pan in the preheated oven for another 3 to 4 minutes, depending on the thickness of the fillets and the way they've been sliced.



Just after the salmon goes into the oven, put your broccoli into some boiling, salted water for 3 to 4 minutes until perfectly cooked.



To check if the fish is cooked all the way through, you can pull the fillets apart a little bit and look inside. Salmon goes from being an orangey colour to an opaque pink, so that's what you're looking for. Please do not overcook them, because, as simple as this dish sounds, it's your mission to 'just' cook the fish so you're rewarded with a soft inside and a slightly crispy outside – heaven!



When the broccoli's perfectly done, drain it, toss it in a little of the anchovy-rosemary sauce and divide it between your plates. Place a salmon fillet on top of each and drizzle with some more sauce.

Nutritional Information

Pan-roasted salmon with purple sprouting broccoli & anchovy-rosemary sauce

Simple salmon with a tangy twist

More Mother\'s day recipes >
0 foodies cooked this
Roasting salmon really brings out the rich flavour and texture – perfect with the tasty herby sauce
Serves 4
15m
Super easy
Method

Pan-roasting is one of my favourite ways to cook salmon and trout because it really brings out their incredible flakiness and richness. It goes well with the delicate steamed broccoli and intense zingy sauce I've served it with here. Apart from salmon being a pleasure to eat, it's also high in omega oils, so it's very healthy for you too. A wild salmon lives only on natural food, of course, and is an amazing athlete that has to work very hard to make its way from the deep sea all the way up the rivers. If you ever see it on a restaurant menu, please order it because it's very different from farmed salmon both in flavour and texture. But farmed salmon has come a long way in the last five to ten years and it is probably going to be the more accessible and affordable option for you. If you're going to buy farmed salmon, always go for organic if you have the choice.

Preheat your oven to 200ºC/400ºF/gas 6, then make your anchovy-rosemary sauce. Pound the rosemary in a pestle and mortar until you have a paste. Add the anchovy fillets and pound again until the paste is dark green. Now add the lemon juice, a couple of lugs of olive oil and some pepper, and mix together until you have a sauce with a good drizzling consistency.

Get a large, ovenproof, non-stick frying pan hot. Pat the salmon fillets with a little olive oil, season them with salt and pepper and cook them in the pan, skin-side down, for 2 minutes. Flip them over, then place the pan in the preheated oven for another 3 to 4 minutes, depending on the thickness of the fillets and the way they've been sliced.

Just after the salmon goes into the oven, put your broccoli into some boiling, salted water for 3 to 4 minutes until perfectly cooked.

To check if the fish is cooked all the way through, you can pull the fillets apart a little bit and look inside. Salmon goes from being an orangey colour to an opaque pink, so that's what you're looking for. Please do not overcook them, because, as simple as this dish sounds, it's your mission to 'just' cook the fish so you're rewarded with a soft inside and a slightly crispy outside – heaven!

When the broccoli's perfectly done, drain it, toss it in a little of the anchovy-rosemary sauce and divide it between your plates. Place a salmon fillet on top of each and drizzle with some more sauce.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:
  • Calories 570 29%
  • Carbs 3.5g 2%
  • Sugar 2.6g 3%
  • Fat 38.4g 55%
  • Saturates 6.3g 32%
  • Protein 50.5g 112%
Of an adult woman's guideline daily amount

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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