Quick salmon & potato al forno

Salmon and Potato

Serves 4

  • 600 g waxy new potatoes

  • 1 large bulb fennel

  • sea salt

  • freshly ground black pepper

  • 1 bunch fresh flat-leaf parsley, leaves picked and finely chopped

  • 2 cloves garlic, peeled and finely chopped or grated

  • 15 g butter, cut into small pieces

  • olive oil

  • 4 x 120 g salmon fillets, from sustainable sources, ask your fishmonger, scaled and pin-boned

  • a few sprigs fresh mint, leaves picked and finely chopped

  • 1 small handful Parmesan cheese, grated

  • zest of 1 lemon

Preheat your oven to 220°C/425°F/gas mark 7. Bring a large pan of salted water to the boil. Halve the potatoes lengthways and trim the fennel bulb, reserving the leafy fronds for garnishing later. Cut the fennel bulb into eight wedges, add these to the salted water with the halved potatoes and parboil for around 6 minutes.



Drain the vegetables in a colander and leave to steam-dry for a minute. Transfer to a large roasting tray and season well with salt and pepper. Sprinkle over half the chopped parsley and all of the garlic, dot over the butter and drizzle well with olive oil. Toss everything together in the roasting tray, then shake it out so it is in one even layer. Cook in the oven for about 30 minutes, or until golden.



While the vegetables are roasting away in the oven, you can start preparing the salmon fillets. Pinch the fillets so they plump up and use the length of a knife to score the skin side of them. You want to score about 1cm down into them. Not only will this help all the lovely flavours get right into the fish, it will also help it cook more quickly. Season both sides of the fish well and stuff the remaining chopped parsley and the mint leaves into the scores. Mint goes brilliantly with oily fish, such as salmon.



Once the potatoes are nice and golden, take them out of the oven and sprinkle the grated Parmesan over them. Give everything a bit of a jiggle, then lay the salmon, skin-side up, on top. Sprinkle the lemon zest over the top, drizzle with olive oil then cook for 15 minutes.



Just before the salmon comes out of the oven, chop the reserved fennel fronds. Sprinkle them over the finished dish, then serve it in the middle of the table with some wedges of lemon and let everyone tuck in.

Nutritional Information

Quick salmon & potato al forno

A brilliant one-tray dinner

More Healthy meals recipes >
0 foodies cooked this
Stuffed salmon with fresh herbs, roasted fennel and spuds is a magic combo, and super easy
Serves 4
1h 10m
Super easy
Method

This is a brilliant one-tray dinner. Roasted fennel and potatoes are a magic combination, as are the fresh herbs and salmon. Scoring and stuffing the salmon is a great little trick you can use on any type of fish.

Preheat your oven to 220°C/425°F/gas mark 7. Bring a large pan of salted water to the boil. Halve the potatoes lengthways and trim the fennel bulb, reserving the leafy fronds for garnishing later. Cut the fennel bulb into eight wedges, add these to the salted water with the halved potatoes and parboil for around 6 minutes.

Drain the vegetables in a colander and leave to steam-dry for a minute. Transfer to a large roasting tray and season well with salt and pepper. Sprinkle over half the chopped parsley and all of the garlic, dot over the butter and drizzle well with olive oil. Toss everything together in the roasting tray, then shake it out so it is in one even layer. Cook in the oven for about 30 minutes, or until golden.

While the vegetables are roasting away in the oven, you can start preparing the salmon fillets. Pinch the fillets so they plump up and use the length of a knife to score the skin side of them. You want to score about 1cm down into them. Not only will this help all the lovely flavours get right into the fish, it will also help it cook more quickly. Season both sides of the fish well and stuff the remaining chopped parsley and the mint leaves into the scores. Mint goes brilliantly with oily fish, such as salmon.

Once the potatoes are nice and golden, take them out of the oven and sprinkle the grated Parmesan over them. Give everything a bit of a jiggle, then lay the salmon, skin-side up, on top. Sprinkle the lemon zest over the top, drizzle with olive oil then cook for 15 minutes.

Just before the salmon comes out of the oven, chop the reserved fennel fronds. Sprinkle them over the finished dish, then serve it in the middle of the table with some wedges of lemon and let everyone tuck in.

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

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 465
    23%
  • Carbs 24.1g
    9%
  • Sugar 3.3g 4%
  • Fat 26.3g 38%
  • Saturates 5.4g 27%
  • Protein 30.9g 69%
Of an adult's reference intake

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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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