With asparagus and crispy crushed potatoes…
@hans.hungry
Fresh, flavoursome and deliciously nutritious!
Wild salmon is a source of protein and contains healthy omega 3 fatty acids. Like other oily fish, it contains vitamin D, B vitamins and a noteworthy amount of the mineral, selenium. Essential fatty acids (EFAs) are substances that the body needs to conduct various bodily processes and retain healthy cellular function. They are not readily made by the body and are therefore essential to consume through food. Salmon is rich in the omega 3 EFAs; docosahexaenoic (DHA) and eicosapentaenoic (EPA), which are both linked to possessing anti-inflammatory properties.
Asparagus is filled with insoluble fibre, the mineral selenium, and antioxidants, including vitamin E, A and polyphenols. Vitamin A and E are both understood to have antioxidant activity, where they can inhibit free radical damage and repair structures in the body and on the skin.
Including herbs into dishes is a cheap and simple way to elevate your meals. As well as the punchy tastes, Parsley is rich in Vitamin K, C, A and Myricetin, a flavonoid that has anti-inflammatory properties and Dill is rich in Vitamin C, A and Manganese.
Ingredients (serves 2)
-2 salmon fillets
-250g jersey royal potatoes
-fresh dill, small bunch
-fresh parsley, small bunch
-1 lemon
-3tbsp olive oil
-2tsp capers, crushed
-10 asparagus spears
-salt and pepper
-knob of butter (optional)
Method
1. Preheat oven to 180C. Wash the potatoes and slice any in half that are extra large. Add these to a roasting tin with some olive oil, salt & pepper and roast in the oven for 30 minutes until crispy, tossing half-way through.
2. Finely chop the herbs. Add the juice and zest of the lemon into a small mixing bowl along with 2tbsp of olive oil, capers, chopped herbs and black pepper and stir to combine.
3. Place the salmon into an oven proof dish and drizzle the herb oil evenly over both fillets. Add a and knob of butter if desired to get an extra golden coating. Sprinkle a pinch of salt over each fillet. Roast in the oven for 10-15 minutes depending on their size, or until just pink inside and easily flaked with a fork.
4. With around 6 minutes to go, toss the asparagus spears in with the salmon & coat in the oil. Continue to roast until both the salmon and asparagus are nicely roasted.
5. Remove the potatoes from the oven and divide onto your serving plates. Lightly ‘crush’ with the back of the fork to release the fluffy insides.
6. Top the potatoes with the asparagus and flake over the salmon. Drizzle over the remaining oils from the roasting tray and let it sink into the fluffy potatoes.
Recipe from @hans.hungry