Estimated Nutrition (whole recipe, rough)
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Salmon | 100g cooked | 208 |
| Potato | 1 medium (173g) baked | 161 |
| Milk | 1 cup (244ml) whole | 149 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Onion | 1 medium (110g) | 44 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1kg potatoes, peeled and cut into chunks
- 6 spring onions, finely sliced
- 1 teaspoon vegetable oil
- 4 salmon fillets
- 4 tablespoons 1%-fat milk
- 2 tablespoons fresh parsley, chopped
- 250g broccoli, broken into florets
- 1 pinch ground black pepper
Directions
Cook the potatoes in boiling water for 20 minutes, until tender, adding the spring onions to the saucepan 5 minutes before the end of cooking time.
When the potatoes have been cooking for 10 minutes, start to prepare the salmon. Heat the vegetable oil oil in a non-stick frying pan, brushing it over the surface.
Add the salmon, skin side down. Cook over a high heat for 2 to 3 minutes, without moving the fillets. Turn the salmon over, reduce the heat and cook for a further 3 to 4 minutes. Information: Use haddock, coley or cod fillets instead of salmon, or try using trout fillets or steaks.
At this point, put the broccoli on to cook in a little boiling water – it will take about 5 to 6 minutes. Let the salmon rest for a few minutes while making the mash.
Drain the potatoes and spring onions and mash thoroughly. Beat in the milk and parsley. Reheat on the hob for 1 minute, beating well. Share the mash between 4 warmed plates and arrange the salmon fillets on top. Serve with the broccoli. Information: Try using chopped chives or dill instead of parsley, or use a pinch of mixed dried herbs.