Pan seared salmon with smashed peas

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Pan seared salmon with smashed peas

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  • 0:10 Prep
  • 0:20 Cook
  • 8 Servings
  • Capable cooks

Pan seared salmon with smashed peas

by Curtis Stone

Curtis Stone’s pan seared salmon and ‘smashed’ peas with fresh mint & lemon oil is a healthy and easy to prepare meal the whole family can enjoy.

Featured in
Dinner party recipes, Nutrition information

Ingredients

  • 1 tablespoon olive oil
  • 2 medium shallots, finely chopped
  • 1 clove garlic, finely chopped
  • 900g frozen peas
  • 1/2 cup water

Salmon

  • 1 tablespoon Coles olive oil
  • 8 x 180g fresh Tasmanian Atlantic salmon fillets, skin and bones removed

Mint and lemon oil

  • 1/4 cup olive oil
  • 1 teaspoon lemon zest
  • 1 teaspoon lemon juice
  • 1/3 cup fresh mint leaves, roughly chopped
  • Extra mint leaves, to garnish

Method

  • Step 1
    Heat 1 tablespoon olive oil in medium or large saucepan over medium heat. Add shallots and cook, for about 4-5 minutes or stirring occasionally until soft. Season with salt and pepper.
  • Step 2
    Add garlic and peas and cook a further 5 minutes until peas and garlic are tender and heated through.
  • Step 3
    With a potato masher, press down on peas and smash until lightly crushed. Add water if necessary to loosen mix and prevent sticking. Some peas will end up sticking to the bottom of the pan.
  • Step 4
    Once the peas have a rough mash consistency, season to taste with salt and pepper. Cover to keep warm, and set aside.
  • Step 5
    Preheat oven to 170ºC. Place large nonstick ovenproof sauté pan over high heat and add 1 tablespoon oil.
  • Step 6
    Season salmon with salt and pepper on both sides.
  • Step 7
    When pan is hot, cook salmon in batches, flesh side (side opposite to where the skin was) down first. Cook for approximately 1-2 minutes or until just golden brown. Flip fish over and cook for 30 seconds and place onto a baking tray. Once all salmon is seared place tray of fish into oven. Cook for about 3-4 minutes or until just pink in the center. Cooking time will vary depending on thickness of fillets.
  • Step 8
    For the mint and lemon oil: in a small mixing bowl, combine the 1/4 cup oil, lemon zest, lemon juice and mint. Gently stir and season with salt and pepper.
  • Step 9
    To serve: divide the peas among 8 serving plates. Top with salmon, flesh side facing up, drizzle with mint oil and garnish with extra mint leaves and serve.

Nutrition

  • 2209 kj

    Energy

  • 30.7g

    Fat Total

  • 8.5g

    Saturated Fat

  • 6.2g

    Fibre

  • 44.1g

    Protein

  • 82mg

    Cholesterol

  • 334mg

    Sodium

  • 6.7g

    Carbs (sugar)

  • 17.4g

    Carbs (total)

All nutrition values are per serve
  • Author: Curtis Stone
  • Image credit: (N/A)
  • Publication: Coles

Source: taste.com.au

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