Pan-fried salmon with watercress, polenta croutons & capers
Serves 6
Easy
Prep:
Cook:
Heart-healthy salmon is ideal for a dinner party. Use pre-cooked polenta to make this main course recipe even easier
Skip to ingredients
- 250g cooked polentaeither bought ready-made or made from the grain (follow pack instructions and allow it to cool and set on a tray)
- 50g plain flour
- 3 tbsp olive oil
- 6 boneless, skinless salmon filletsapprox 140g/5oz each
- 200g watercresswashed and thick stalks removed
- 2 tbsp capersin brine, drained
- squeeze lemon juice
Nutrition: per serving
- kcal367
- fat22g
- saturates4g
- carbs13g
- sugars1g
- fibre2g
- protein31g
- salt0.66glow
Method
step 1
Cut the polenta into approximately 1.5cm cubes, toss in flour and fry in a little oil until slightly coloured. Keep warm.
step 2
Heat oven to 190C/170C fan/gas 5. 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.
step 3
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.
