Summer tray-baked salmon

Serves 4

  • sea salt

  • freshly ground black pepper

  • 700 g new potatoes

  • 100 g runner beans

  • 100 g green beans

  • Optional:

  • a large handful of yellow French beans

  • 100 g podded fresh peas

  • 40 g unsalted butter

  • olive oil

  • 2 lemons

  • ½ a bunch of fresh basil

  • a handful of fresh fennel tops or dill

  • 4 x 200 g salmon fillets, skin on, scaled and pin-boned

1. Preheat the oven to 230ºC/450ºF/gas 8.



2. Half-fill a large saucepan with cold water and add a tiny pinch of salt.



3. Place on a high heat and bring to the boil. Meanwhile…



4.Give the new potatoes a good scrub with a scrubber, then on a chopping board cut any bigger ones in half, leaving the smaller ones whole.



5.Cut the tips from the runner beans until you cut into the stringy piece that runs the length of the bean.



6. Pull the stringy bit and peel it down the length of the beans on both sides of each one, then slice at an angle into 5cm pieces.



7. Trim the stalk-ends from the green and French beans, if using, but leave the wispy tips on, then slice the beans at an angle into 3cm pieces.



8. Once boiling, carefully lower the potatoes into the water with a slotted spoon, bring back to the boil, then cook for around 10 to 12 minutes (depending on the size of your potatoes), or until they're nearly done.Meanwhile…



9. If your peas are still in their pods, pod them now.



10. When the time's up on the potatoes, carefully add all the beans to the pan and cook for a further 4 minutes.



11. Drain the potatoes and beans over the sink into a colander and steam dry for a couple of minutes, then tip into a 25cm x 35cm roasting tray.



12. Scatter over the peas, dot over the butter and drizzle with 1 tablespoon of olive oil.



13. Use a microplane to finely grate the zest of both lemons onto a chopping board, then scatter into the tray.



14. Cut the lemons in half.



15. Squeeze the juice over the salmon and vegetables, using your fingers to catch any pips.



16. Season lightly with salt and pepper then, toss together while still warm so that the flavours are absorbed.



17. Pick the basil leaves, discarding the stalks, then roughly chop them with the fennel tops or dill.



18. Scatter half the herbs into the tray.



19. Carefully score the salmon fillets lightly on the skin side.



20. Rub each fillet with a little salt, pepper and olive oil, stuff the scores with the remaining herbs and place on top of the potatoes and beans, then wash your hands.



21. Bake in the hot oven for 10 to 15 minutes, depending on the exact size and thickness of your fillets, or until the salmon is cooked through and the vegetables are soft.



22. Divide between your plates using a fish slice, then drizzle with the cooking juices from the bottom of the tray and serve.





Tip: This is one of those great dishes that you can really make your own by using whatever vegetables are in season – it's particularly nice with broad beans, asparagus or little halved cherry tomatoes. Delicious served with a dollop of yoghurt or garlic mayonnaise.

Nutritional Information

Summer tray-baked salmon

With new potatoes and seasonal veg

More Quick fixes recipes >
0 foodies cooked this
This is one of those great staple recipes every family can fall back on – make it your own by using whatever vegetables are looking good and in season.
Serves 4
Super easy
Method

1. Preheat the oven to 230ºC/450ºF/gas 8.

2. Half-fill a large saucepan with cold water and add a tiny pinch of salt.

3. Place on a high heat and bring to the boil. Meanwhile…

4.Give the new potatoes a good scrub with a scrubber, then on a chopping board cut any bigger ones in half, leaving the smaller ones whole.

5.Cut the tips from the runner beans until you cut into the stringy piece that runs the length of the bean.

6. Pull the stringy bit and peel it down the length of the beans on both sides of each one, then slice at an angle into 5cm pieces.

7. Trim the stalk-ends from the green and French beans, if using, but leave the wispy tips on, then slice the beans at an angle into 3cm pieces.

8. Once boiling, carefully lower the potatoes into the water with a slotted spoon, bring back to the boil, then cook for around 10 to 12 minutes (depending on the size of your potatoes), or until they're nearly done.Meanwhile…

9. If your peas are still in their pods, pod them now.

10. When the time's up on the potatoes, carefully add all the beans to the pan and cook for a further 4 minutes.

11. Drain the potatoes and beans over the sink into a colander and steam dry for a couple of minutes, then tip into a 25cm x 35cm roasting tray.

12. Scatter over the peas, dot over the butter and drizzle with 1 tablespoon of olive oil.

13. Use a microplane to finely grate the zest of both lemons onto a chopping board, then scatter into the tray.

14. Cut the lemons in half.

15. Squeeze the juice over the salmon and vegetables, using your fingers to catch any pips.

16. Season lightly with salt and pepper then, toss together while still warm so that the flavours are absorbed.

17. Pick the basil leaves, discarding the stalks, then roughly chop them with the fennel tops or dill.

18. Scatter half the herbs into the tray.

19. Carefully score the salmon fillets lightly on the skin side.

20. Rub each fillet with a little salt, pepper and olive oil, stuff the scores with the remaining herbs and place on top of the potatoes and beans, then wash your hands.

21. Bake in the hot oven for 10 to 15 minutes, depending on the exact size and thickness of your fillets, or until the salmon is cooked through and the vegetables are soft.

22. Divide between your plates using a fish slice, then drizzle with the cooking juices from the bottom of the tray and serve.


Tip: This is one of those great dishes that you can really make your own by using whatever vegetables are in season – it's particularly nice with broad beans, asparagus or little halved cherry tomatoes. Delicious served with a dollop of yoghurt or garlic mayonnaise.

Making sure children get the right nutrition is very important to us, so for more guidance on cooking for kids, please click here.

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 498
  • Carbs 30.6g
  • Sugar 4.5g
  • Fat 27g
  • Saturates 8.5g
  • Protein 30.2g
Of an adult's reference intake

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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