Pecan-crusted salmon with cauliflower mash

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Pecan-crusted salmon with cauliflower mash

(4) Rate it

  • 0:15 Prep
  • 0:15 Cook
  • 4 Servings
  • Capable cooks

salmon is loaded with omega-3 fatty acids, which are important for the structure of the brain and for heart health, too.
Give fish a gourmet makeover with a nutty crust and serve with a tasty two-veg mash.

Featured in
Main recipes, Healthy mains

Ingredients

  • 400g Desiree potatoes, peeled, cut into 4cm pieces (see note)
  • 300g cauliflower, cut into florets
  • 60ml (1/4 cup) skim milk, warmed
  • 60g (1 cup) fresh white sourdough breadcrumbs
  • 35g (1/4 cup) pecans, finely chopped
  • 2 tablespoons chopped fresh continental parsley
  • 1 tablespoon Dijon mustard
  • 2 teaspoons honey
  • 4 (about 125g each) skinless salmon fillets
  • Olive oil spray
  • Steamed green round beans, to serve
  • Steamed broccolini, to serve

Method

  • Step 1
    Cook the potato in a saucepan of boiling water for 7 minutes. Add the cauliflower and cook for 8 minutes or until the potato and cauliflower are tender. Drain and return to the pan. Add the milk and coarsely mash.
  • Step 2
    Meanwhile, preheat oven to 200°C. Line a baking tray with non-stick baking paper. Combine the breadcrumbs, pecan, parsley, mustard and honey in a shallow bowl. Press 1 side of each salmon fillet into breadcrumb mixture to coat. Place salmon on prepared tray. Lightly spray with oil. Cook for 8 minutes for medium or until cooked to your liking.
  • Step 3
    Divide mash among serving plates. Top with salmon. Serve with beans and broccolini.

  • High protein
  • Low carb
  • Low kilojoule
  • Low sodium
  • Low sugar
  • Lower gi

Nutrition

  • 1848 kj

    Energy

  • 21g

    Fat Total

  • 4g

    Saturated Fat

  • 6g

    Fibre

  • 37g

    Protein

  • 82mg

    Cholesterol

  • 248.54mg

    Sodium

  • 8g

    Carbs (sugar)

  • 24g

    Carbs (total)

All nutrition values are per serve

Notes

If Desiree potatoes are unavailable, use Red Delight potatoes. Why salmon: Excellent source of protein and omega-3 fatty acids Provides several B-complex vitamins, as well as vitamins D and E Source of iodine and selenium

  • Author: Chrissy Freer
  • Image credit: Jeremy Simons
  • Publication: Australian Good Taste

Source: taste.com.au

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