Salmon and Spring Onion Mash
Full of healthy fats, with a lemon and parsley sauce to add some flavour to the veg and a zingy spring onion mash.
Equipment
- Steamer
Ingredients
- 200 g salmon
- 1000 g potatoes (scrubbed and cubed)
- 1 broccoli (chopped into florets and chunks)
- 200 g green beans (ends trimmed)
- 8 spring onions (sliced small)
- 4 tbsp olive oil (extra virgin)
- 1 clove garlic
- 1.5 tsp honey
- 1 tbsp lemon juice
- 2 tbsp fresh parsley (chopped fine (or 2tsp dried parsley))
- 0.25 pepper (to taste)
Instructions
- Steam the potatoes and salmon for 20 mins.
- After 5 mins add the broccoli and beans.
- After another 5 mins add the spring onions.
- Whilst this is steaming, make the parsely sauce by mixing the olive oil, garlic, honey, lemon juice, fresh parsley and pepper in a bowl.
- Mash the potatoes and add the spring onions in.
- Serve the salmon on the mash with the green beans and broccoli on the side and drizzle with the parsley sauce.
Notes
Prep Tips:
If you find raw garlic a bit strong, you can blanch it in boiling water, or fry it quickly to take away the sharpness.
Health Tips:
Salmon counts as an oily fish so is rich in Omega 3 fats, something we're often deficient in. We can't make them and they're needed in every cell as part of the wall. They also have have many functions in your blood vessels, heart, immune system, lungs, and endocrine system.
Get organic potatoes and scrub the skin well. Then there's no need to peel which will save you loads of time and ensure you get the nutrients from the potato (which live just under the skin like many veg). The skin will also slow down your digestion, feed your good gut bacteria and improve your gut health. It seems weird to leave it on in mash, but it works!
Eco Tips:
Use all the broccoli (apart from any woody ends which are hard to cut). The stem is perfectly edible too, just cut it into cubes around 1cm thick and cook with the florets. This reduces the food waste going into your bin AND means you get more food for your money = winning!
NUTRITION: Amount and (% RDA)
Calories: 471kcal (24%)Carbohydrates: 61g (20%)Protein: 21g (42%)Fat: 18g (28%)Saturated Fat: 3g (19%)Cholesterol: 28mg (9%)Sodium: 95mg (4%)Potassium: 1963mg (56%)Fiber: 11g (46%)Sugar: 8g (9%)Vitamin A: 1715IU (34%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 8mg (40%)Vitamin B5: 3mg (30%)Vitamin B6: 2mg (100%)Vitamin B12: 2µg (33%)Vitamin C: 198mg (240%)Vitamin E: 4mg (27%)Vitamin K: 256µg (244%)Calcium: 147mg (15%)Copper: 1mg (50%)Folate: 183µg (46%)Iron: 5mg (28%)Manganese: 1mg (50%)Magnesium: 122mg (31%)Phosphorus: 372mg (37%)Selenium: 23µg (33%)Zinc: 2mg (13%)
Tried this recipe?Let us know how it was!