“Salmon is a great source of both omega 3, which helps to keep our hearts healthy, and vitamin D that helps to make our bones and teeth strong. Panfrying salmon is an easy way to get more oily fish in our diets – served with delicious, pesto-dressed potatoes and greens, it’s a great weeknight dinner. ”
- 600 g new potatoes
- 200 g fine green beans
- 200 g tenderstem broccoli
- 4 x 120 g salmon fillets, scaled and pin-boned, from sustainable sources
- olive oil
- 25 g pine nuts
- ½ a small clove of garlic
- 50 g fresh basil
- extra virgin olive oil
- 15 g Parmesan cheese
- 2 lemons
- For the pesto, peel the garlic and add half to a jug with the pine nuts. Pick in the basil leaves and blitz until finely chopped.
- Add 2 to 3 tablespoons of extra virgin olive oil–you need just enough to give it an oozy consistency – then finely grate and stir through the Parmesan. Give the mixture a final blitz, then halve the lemon and add a squeeze of juice to taste, then season with a pinch of black pepper.
- Scrub the potatoes, then trim the beans and broccoli. Cook the potatoes in a large pan of boiling salted water for 15 minutes, or until tender, adding the beans and the broccoli for the final 5 minutes.
- Meanwhile, heat a large non-stick frying pan over a high heat. Rub the salmon fillets all over with olive oil and season with salt and pepper. Place in the hot pan, skin-side down, turn the heat down to medium and cook for 4 minutes, or until the skin is golden and crisp.
- Turn the fillets over, then cook for a further 2 to 3 minutes, or until just cooked through. Remove the pan from the heat, rest for 30 seconds, then add a good squeeze of lemon juice and give the pan a shake.
- Drain the vegetables well, then tip into a large bowl. Add the pesto, then toss to coat.
- Divide the salmon and vegetables between plates, drizzle over the pan juices, then cut the remaining lemon into wedges for squeezing over.
Pesto is fantastic – everyone likes it. As well as dressing vegetables, try it with pasta, roast meats on hot toasts, or drizzled over soups. Just give it a bash!
Source: Jamie Oliver