Pan-fried Salmon with rustic spring onion mash

I’ve well and truly got fresh start new year fever – I cleaned my oven this week! I thought it was unsalvageable it was so grimy from multiple roast dinners, until I unleashed the Oven Pride on it. What a chuffing marvellous product THAT is by the way!

Anyway this isn’t an oven-cleaning product review, it’s a round-about way of introducing a meal cooked entirely on the hob because the oven was having a cleansing treatment!

We’re rapidly running out of food in the house, so my lucky dip into the freezer produced three salmon fillets. There was a lime, spring onions and some broccoli in the fridge and half a bag of potatoes.

Out of this was born pan-fried salmon with rustic spring onion mash. Rustic because I couldn’t be bothered to peel the potatoes – maybe I should have named them lazy mashed potatoes, or the more poncey crushed potatoes?!

Conveniently leaving the skin on potatoes is also incredibly good for you. Did you know a serving (175g) of boiled new potatoes in their skins contains more iron than a serving of steamed spinach (90g) or a pint of Guinness! Source UK Potato Council

We’re still very much on a family health-kick, so a quick and nutritious supper like this certainly helps fill a gap after an afternoon of abstinence from biscuits!

It really takes 30 minutes start to finish so pretty speedy to throw together. It’s also very filling so staved off any hunger that evening which helped keep my fingers out of the children’s snack cupboard.

Pan-fried Salmon with rustic spring onion mash
(serves 4 adults or 2 adults and 2 small children with leftovers)

4 Salmon fillets
Juice of a lime (a lemon would work equally well)
4 tablespoons of extra virgin olive oil
Salt and Pepper
700g potatoes, chopped into even-sized chunks
4 spring onions, finely chopped

1. Put the salmon fillets in a dish and coat with 2 tbsps of the olive oil, lime juice and season.

2. Put the potatoes in a pan and bring to the boil and simmer until cooked.

3. Meanwhile heat a frying pan with 1 tbsp of olive oil, then cook your salmon fillets on a high heat skin side up for about 4 minutes, then turn over and cook for a further 3 minutes adding the spring onions to the pan to lightly saute. Remove the pan from the heat.

4. Drain the cooked potatoes, return briefly to the heat to steam off any excess water. Add a generous knob of butter and tbsp of olive oil to the drained potatoes and mash. Then stir through the sautéed onions.

5. Serve with freshly steamed greens.


About Katie Bryson

Katie Bryson is a freelance food writer and blogger. She left a career in online news at the BBC to immerse herself in the culinary world, taking in courses at Leiths School of Food and Wine and an internship at Waitrose along the way. Her family food blog is bursting with recipes and tips for feeding hungry families that’ll help inspire all those frazzled parents out there wondering what on earth to cook for tea!
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