Quick & Easy
Mediterranean seared salmon with herb potatoes and asparagus
This flavourful meal takes less than 30 minutes to cook and is great for a weeknight dinner or a dinner party with friends. It is gluten and dairy free and can be easily adapted for vegans. Serve with sauce vierge.
Developed by Chef Dan Hayes
4 servings
30 minutes (prep: 10 mins / cook: 20 mins)
Time required
30 minutes
Carbohydrates
56 g/serving
Ingredients
Salmon
- 4 thick salmon filets (ideally from the head end of the fish), skin off
- ½ tbsp olive oil
- Salt
Potatoes
- 8 medium Yukon gold potatoes
- 1 bunch spring onions, finely sliced
- ½ bunch parsley leaves cut finely
- Salt & black pepper
- 3 tbsp olive oil
Asparagus
- 20 spears of asparagus, trimmed
- 1 tbsp olive oil
- Salt
Sauce vierge
- 16 kalamata olives, pitted and cut in half
- 2 tbsp capers, drained and squeezed
- 5 cloves garlic, peeled and sliced
- 10 cherry tomatoes, halved
- A few rasps lemon zest
- 1 bunch basil, leaves and stems separated
- 1 cup light olive oil
- Salt
- Calories 700
- Carbs 56 g
- Sugar 1 g
- Fibre 8 g
Directions
Salmon
- Heat up a non-stick pan on a high heat until very hot and add a small splash of olive oil. Do not start cooking until the pan is really hot.
- Season salmon lightly with salt and lay the salmon in flesh side down (the pink side down) gently.
- Leave the pan on a high heat for one minute and then turn down to a medium heat. Let the salmon cook for 4 minutes, then flip it, turn it off and don’t touch until ready to serve – you want to make sure you are leaving it for at least 5 minutes.
Potatoes
- Slice potatoes in halves or quarters and gently boil in water. Strain and roughly crush with a fork.
- Fold in parsley and spring onions along with a big pinch of salt and black pepper to taste and olive oil.
Asparagus
- Pre-heat oven to 400°F (200 °C).
- Lay asparagus on baking tray. Drizzle with olive oil and season with salt to taste. Roast for 10 minutes.
Sauce Vierge
- Put everything apart from the basil leaves and put in a small pot and simmer gently for 3 minutes and then turn off.
- Remove and discard basil stalks then add in the basil leaves and stir well. Season to taste with salt.
Per serving (1 of 4)*
- Calories 700
- Protein 32.3 g
- Total fat 37.7 g
- Saturated fat 3.3 g
- oCholesterol 71 mg
- Carbohydrates 56 g
- Fibre 8 g
- Sugars 1 g
- Added sugars 0 g
- Sodium 120 mg
- Potassium 1730 mg
* Nutrition values include 2 tbsp of sauce.
Recipe developed by Chef Dan Hayes.
