Mixed herb salsa verde

Salsa Verde

Serves 6-8

  • 1 large bunch mixed soft fresh herbs, such as flat-leaf parsley, basil and mint

  • 1 clove garlic, peeled

  • 2 tablespoons capers, drained

  • 3 cornichons

  • 2-3 anchovy fillets, finely sliced

  • 1 heaped tablespoon French mustard

  • 4 tablespoons extra virgin olive oil

  • 1-2 tablespoons red wine vinegar

  • sea salt

  • freshly ground black pepper

Pick and roughly chop the herb leaves in the centre of a large chopping board. Add the garlic, capers, cornichons and anchovies and continue chopping and mixing it all together until fine.



Scrape everything into a large bowl and add the mustard, extra virgin olive oil and red wine vinegar. Have a taste and season with salt and pepper. You might need to tweak the flavours a little, so keep tasting and add more oil, vinegar and seasoning if needed until you get it just right.

Nutritional Information

Mixed herb salsa verde

Herby green sauce, incredible with fish

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To make a really authentic, full-of-flavour salsa verde, chop up all those lovely herbs by hand
Serves 6-8
10m
Super easy
Method

Salsa verde is traditionally made with parsley, but I quite like to mix it up a bit and use a bit of basil and mint in there too. Use it to jazz up meat, fish or roasted vegetables, or you could even enjoy it as a lovely dip for roasted new potatoes.

Pick and roughly chop the herb leaves in the centre of a large chopping board. Add the garlic, capers, cornichons and anchovies and continue chopping and mixing it all together until fine.

Scrape everything into a large bowl and add the mustard, extra virgin olive oil and red wine vinegar. Have a taste and season with salt and pepper. You might need to tweak the flavours a little, so keep tasting and add more oil, vinegar and seasoning if needed until you get it just right.

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 86
    4%
  • Carbs 1.1g
    0%
  • Sugar 0.7g 1%
  • Fat 8.4g 12%
  • Saturates 1.2g 6%
  • Protein 1.0g 2%
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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