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Salmon & pesto-dressed veg

Name: Salmon & pesto-dressed veg
Total time: 30 min
Yield: 4
Ingredients: 600 g new potatoes; 200 g fine green beans; 200 g tenderstem broccoli; 4 x 120 g salmon fillets, scaled and pin-boned, from sustainable sources; olive oil; 1 lemon; 25 g pine nuts; ½ a small clove of garlic; 50 g fresh basil; extra virgin olive oil; 15 g Parmesan cheese; 1 lemon

New potatoes, green beans & broccoli

Gluten-freegf

“Salmon is a great source of both omega 3, which helps to keep our hearts healthy, and vitamin D that helps to make our bones and teeth strong. Panfrying salmon is an easy way to get more oily fish in our diets – served with delicious, pesto-dressed potatoes and greens, it’s a great weeknight dinner. ”

Serves 4

Cooks In30 minutes

DifficultySuper easy

Healthy

Kid friendly

Fish, Lighter New Year, Gluten-free

Nutrition per serving

Calories

473

24%
Fat

24.2g

35%
Saturates

6.8g

34%
Protein

36.3g

73%
Carbs

27.6g

11%
Sugars

5g

6%
Salt

0.59g

10%
Fibre

6.2g

-

Of an adult's reference intake

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Ingredients

600 g new potatoes
200 g fine green beans
200 g tenderstem broccoli
4 x 120 g salmon fillets, scaled and pin-boned, from sustainable sources
olive oil
1 lemon
PESTO
25 g pine nuts
½ a small clove of garlic
50 g fresh basil
extra virgin olive oil
15 g Parmesan cheese
1 lemon

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Method

To make the pesto, place a small frying pan over a medium heat, tip in the pine nuts and toast until very lightly golden – keep them moving so they don’t burn, then place in a small bowl and put to one side.
Peel the garlic, then place in a pestle and mortar with a pinch of sea salt.
Pick and tear in the basil leaves.
Bash the mixture to a paste, then add the pine nuts and pound again, leaving a little bit of texture. Scrape the mixture into the small bowl.
Add 2 to 3 tablespoons of extra virgin olive oil – you need just enough to bind the pesto and give it an oozy consistency – then finely grate and stir through the Parmesan.
Add a squeeze of lemon juice. Have a taste and season with a pinch of black pepper and a squeeze more lemon juice, if you think it needs it.
Scrub the potatoes well, then trim the beans and broccoli.
Fill a large pan three quarters of the way up with boiling water, add a pinch of salt and bring to the boil.
Once boiling, carefully add the potatoes and cook for 15 minutes, adding the beans and the broccoli for the final 5 minutes.
Meanwhile, heat a large non-stick frying pan over a high heat.
Rub the salmon fillets all over with olive oil and season with salt and pepper.
Place in the hot pan, skin-side down, turn the heat down to medium and cook for 4 minutes, or until golden underneath.
Use a fish slice to turn them over, then cook the fillets for a further 2 to 3 minutes, or until just cooked through.
Remove the pan from the heat, rest for 30 seconds, then add a good squeeze of lemon juice and give the pan a good shake.
Drain the vegetables well, then tip into to a large bowl. Add the pesto, then use tongs to coat everything nicely.
Divide the fish fillets and vegetables between your plates, drizzle over the juices from the pan, then serve with lemon wedges for squeezing over.
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Tips

Pesto is fantastic – everyone likes it. As well as dressing vegetables, try it with pasta, roast meats on hot toasts, or drizzled over soups. Just give it a bash!

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