SPRING SALMON WITH MINTY VEG
An easy-to-prepare healthy meal which counts for two of your five-a-day
Provided by Good Food team
Categories Dinner, Main course, Supper
Time 20m
Number Of Ingredients 6
Steps:
- Boil the potatoes in a large pan for 4 mins. Tip in the peas and beans, bring back up to a boil, then carry on cooking for another 3 mins until the potatoes and beans are tender. Whizz the olive oil, lemon zest and juice and mint in a blender to make a dressing(or finely chop the mint and whisk into the oil and lemon).
- Put the salmon in a microwave-proof dish, season, then pour the dressing over. Cover with cling film, pierce, then microwave on High for 4-5 mins until cooked through. Drain the veg, then mix with the hot dressing and cooking juices from the fish. Serve the fish on top of the vegetables.
Nutrition Facts : Calories 555 calories, Fat 26 grams fat, SaturatedFat 5 grams saturated fat, Carbohydrate 42 grams carbohydrates, Sugar 8 grams sugar, Fiber 10 grams fiber, Protein 40 grams protein, Sodium 0.23 milligram of sodium
MINTED SALMON & PEA FISH CAKES
Enjoy a storecupboard saviour with minted salmon & pea fish cakes
Provided by Jo Pratt
Categories Dinner, Lunch, Main course, Supper
Time 20m
Number Of Ingredients 8
Steps:
- If you're using leftover cooked potatoes, mash them until they are smooth. Flake the salmon into a bowl, removing any skin and large bones. Add the peas, mint, tartare sauce and mashed potato, and season to taste. Mix well, then, using floured hands, shape into 8 flat fishcakes. Dust with flour.
- Heat the oil in a large frying pan over a medium heat. Fry the fishcakes in 2 batches for 3-4 mins each side, turning carefully with a fish slice or spatula, until golden and crisp. Serve with a squeeze of lemon and a green salad.
Nutrition Facts : Calories 368 calories, Fat 15 grams fat, SaturatedFat 2 grams saturated fat, Carbohydrate 34 grams carbohydrates, Fiber 4 grams fiber, Protein 25 grams protein, Sodium 1 milligram of sodium
PEA, MINT & GOAT'S CHEESE QUICHE
Spreading the peas on the base creates two separate layers, which looks attractive and adds an element of surprise when you cut it
Provided by Barney Desmazery
Categories Afternoon tea, Buffet, Dinner, Lunch, Main course, Side dish, Snack, Starter, Supper
Time 1h20m
Yield Slices into 8
Number Of Ingredients 9
Steps:
- Heat oven to 200C/fan 180C/gas 6. Follow steps 1 and 2 of the Sticky onion & cheddar quiche recipe, opposite page. 2 While the pastry is chilling, cook the peas in boiling water for 3 mins, then drain and refresh under cold water. Use a hand blender to purée the peas with the olive oil, then stir in the chopped mint and season.
- Lightly prick the base of the tart with a fork, line the tart case with a large circle of greaseproof paper or foil, then fill with baking beans. Blind-bake the tart for 20 mins, remove the paper and beans, then continue to cook for 5-10 mins until biscuit brown.
- While the tart is cooking, beat the eggs in a large bowl. Gradually add the cream and stir in the onions. Season. When the case is ready, spoon and spread the peas over the base, pour over the egg mix, then finally scatter over the goat's cheese. Bake for 20-25 mins until set and golden brown. Leave to cool in the case, trim the edges of the pastry, then remove and serve in slices.
Nutrition Facts : Calories 576 calories, Fat 46 grams fat, SaturatedFat 25 grams saturated fat, Carbohydrate 32 grams carbohydrates, Sugar 3 grams sugar, Fiber 3 grams fiber, Protein 12 grams protein, Sodium 0.83 milligram of sodium
SALMON, PEA, AND MINT QUICHE
Yield makes one 11 1/2-inch quiche
Number Of Ingredients 11
Steps:
- On a lightly floured work surface, roll out the dough to 1/4 inch thick. Cut out a 14-inch circle from the dough. Press the dough circle onto the bottom and up the sides of an 11 1/2-inch round ceramic quiche dish; trim the dough flush with the top edge of the dish. Prick the bottom all over with a fork. Transfer to a rimmed baking sheet. Freeze until firm, about 30 minutes. Preheat the oven to 400°F.
- Line the tart shell with parchment paper, and fill with pie weights or dried beans. Bake until the dough starts to feel firm on the edges, about 20 minutes. Remove the parchment and weights; continue baking until the crust is pale golden brown, about 10 minutes. Let cool completely on a wire rack. Leave the oven on.
- Fill a wide medium saucepan halfway with water; bring to a simmer over medium heat. Add the salmon; simmer until opaque but still pink in middle, about 11 minutes. Remove the salmon; let cool.
- Flake the salmon with a fork; set aside. Whisk the eggs, milk, cream, mustard, salt, and pepper in a large bowl. Stir in the salmon, peas, and mint. Pour the mixture into the tart shell; bake until puffed and pale golden brown, 40 to 45 minutes. Let cool at least 30 minutes before serving.
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