Pan-fried salmon with watercress, polenta croutons & capers

Name: Pan-fried salmon with watercress, polenta croutons & capers
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 6
Cuisine: Global
Ingredients: 250 grams cooked polenta, either bought ready-made or made from the grain (follow pack instructions and allow it to cool and set on a tray); 50 grams plain flour; 3 Tbsps olive oil; 6 fillets boneless, skinless salmon fillets approx 140g 5oz each; 200 grams watercress, washed and thick stalks removed; 2 Tbsps capers in brine, drained; 1 Tbsp lemon juice

If you have around 30 minutes to spend in the kitchen, Pan-fried salmon with watercress, polenta croutons & capers might be a tremendous dairy free and pescatarian recipe to try. This recipe makes 6 servings with 487 calories, 42g of protein, and 18g of fat each. This recipe covers 39% of your daily requirements of vitamins and minerals. This recipe from BBC Good Food requires watercress, flour, olive oil, and salmon approx 140g 5oz each. It works well as a pretty expensive main course.

Instructions

Cut the polenta into approximately 1.5cm cubes, toss in flour and fry in a little oil until slightly coloured. Keep warm.

Ingredients you will need

Polenta

All Purpose Flour

Cooking Oil

Heat oven to 190C/170C fan/gas

Equipment you will use

Oven

Heat the remaining oil in a non-stick pan and fry the salmon portions for 1 min on each side until lightly golden, then transfer to a non-stick baking tray and cook in the oven for 8-10 mins. Test the fish to see if it is cooked by pushing a cocktail stick into the top of it. If the fish offers resistance, then it is not fully cooked and will need further cooking. When cooked, remove from the oven and set to one side.

Ingredients you will need

Cocktail

Salmon

Fish

Cooking Oil

Equipment you will use

Cocktail Sticks

Baking Pan

Oven

Dress the watercress with a little olive oil and a few drops of lemon juice. Scatter the polenta croutons and capers over each salmon fillet and serve with the watercress.

Ingredients you will need

Salmon Fillets

Lemon Juice

Watercress

Olive Oil

Croutons

Polenta

Capers

Equipment

Oven

Cocktail Sticks

Baking Pan

Ingredients

Servings:

250grams

cooked polenta, either bought ready-made or made from the grain (follow pack instructions and allow it to cool and set on a tray)50grams

plain flour 3Tbsps

olive oil 6fillets

boneless, skinless salmon fillets approx 140g 5oz each 200grams

watercress, washed and thick stalks removed 2Tbsps

capers in brine, drained 1Tbsp

lemon juice

Recommended wine: Chardonnay, Pinot Noir, Sauvignon Blanc

Chardonnay, Pinot Noir, and Sauvignon Blanc are my top picks for Salmon. To decide on white or red, you should consider your seasoning and sauces. Chardonnay is a great friend to buttery, creamy dishes, while sauvignon blanc can complement herb or citrus-centric dishes. A light-bodied, low-tannin red such as the pinot noir goes great with broiled or grilled salmon. One wine you could try is Hahn Winery Santa Lucia Highlands Chardonnay. It has 4.1 out of 5 stars and a bottle costs about 17 dollars.