Pan-fried salmon with watercress, polenta croutons & capers

Pan-fried salmon with watercress, polenta croutons & capers might be a good recipe to expand your main course recipe box. One portion of this dish contains roughly 42g of protein, 18g of fat, and a total of 487 calories. For $4.7 per serving, this recipe covers 39% of your daily requirements of vitamins and minerals. This recipe serves 6. It is brought to you by BBC Good Food. A mixture of watercress, grain blend, lemon juice, and a handful of other ingredients are all it takes to make this recipe so tasty. 54 people were glad they tried this recipe. It is a good option if you're following a dairy free and pescatarian diet. From preparation to the plate, this recipe takes around 30 minutes. Taking all factors into account, this recipe earns a spoonacular score of 99%, which is amazing. If you like this recipe, take a look at these similar recipes: Soft Polenta With An Egg, Red Peppers, And Fried Capers, Pan Seared Salmon With Capers, and Pan-fried fish with lemon-cream sauce & capers.

Servings: 6

Preparation duration: 10 minutes

Cooking duration: 20 minutes

 

Ingredients:

2 tbsp capers in brine, drained

250g cooked polenta, either bought ready-made or made from the grain (follow pack instructions and allow it to cool and set on a tray)

tablespoon lemon juice

3 tbsp olive oil

50g plain flour

6 boneless, skinless salmon fillets approx 140g 5oz each

200g watercress, washed and thick stalks removed

Equipment:

oven

baking pan

Cooking instruction summary:

Cut the polenta into approximately 1.5cmcubes, toss in flour and fry in a little oiluntil slightly coloured. Keep warm.Heat oven to 190C/170C fan/gas 5.Heat the remaining oil in a non-stick panand fry the salmon portions for 1 min oneach side until lightly golden, thentransfer to a non-stick baking tray andcook in the oven for 8-10 mins. Test thefish to see if it is cooked by pushing acocktail stick into the top of it. If the fishoffers resistance, then it is not fullycooked and will need further cooking.When cooked, remove from the ovenand set to one side.Dress the watercress with a little oliveoil and a few drops of lemon juice.Scatter the polenta croutons and capersover each salmon fillet and serve withthe watercress.

 

Step by step:


1. Cut the polenta into approximately 1.5cmcubes, toss in flour and fry in a little oiluntil slightly coloured. Keep warm.

2. Heat oven to 190C/170C fan/gas

3. Heat the remaining oil in a non-stick panand fry the salmon portions for 1 min oneach side until lightly golden, thentransfer to a non-stick baking tray andcook in the oven for 8-10 mins. Test thefish to see if it is cooked by pushing acocktail stick into the top of it. If the fishoffers resistance, then it is not fullycooked and will need further cooking.When cooked, remove from the ovenand set to one side.Dress the watercress with a little oliveoil and a few drops of lemon juice.Scatter the polenta croutons and capersover each salmon fillet and serve withthe watercress.


Nutrition Information:

Quickview
487k Calories
41g Protein
18g Total Fat
38g Carbs
100% Health Score
Limit These
Calories
487k
24%

Fat
18g
28%

  Saturated Fat
2g
17%

Carbohydrates
38g
13%

  Sugar
1g
1%

Cholesterol
93mg
31%

Sodium
171mg
7%

Get Enough Of These
Protein
41g
83%

Selenium
66µg
95%

Vitamin B12
5µg
90%

Vitamin K
89µg
85%

Vitamin B3
16mg
84%

Vitamin B6
1mg
80%

Phosphorus
549mg
55%

Vitamin B2
0.84mg
49%

Manganese
0.72mg
36%

Vitamin B1
0.53mg
35%

Copper
0.69mg
35%

Vitamin B5
3mg
34%

Magnesium
132mg
33%

Potassium
1133mg
32%

Folate
101µg
25%

Zinc
3mg
25%

Vitamin A
1143IU
23%

Vitamin C
15mg
19%

Iron
2mg
15%

Fiber
3g
12%

Vitamin E
1mg
11%

Calcium
71mg
7%

covered percent of daily need
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Food Trivia

About 70% of olive oil being sold is not actually pure olive oil.

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