Here is a dish that is as fetching to the eye as it is delectable to the palate. Buttery salmon, a vibrant sauce featuring earthy-sweet seasonal peas, and toasty fried shallots make it worthy of company. If preferred, you can also use skinless salmon.
Salmon with Pea-Herb Sauce and Crispy Shallots
Ingredients
- 3 Tbsp + 2 tsp (45 mL + 10 mL) grapeseed or camelina oil
- 1 cup (250 mL) thinly sliced shallots
- 2 cups (500 mL) shelled fresh peas or frozen peas
- 1 garlic clove, sliced
- 1 cup (250 mL) low-sodium chicken or vegetable broth
- 1/3 cup (80 mL) fresh mint
- 1/2 cup (125 mL) fresh parsley
- Juice of 1/2 lemon
- Salt and pepper, to taste
- 1 to 1 1/2 lbs (450 to 750 g) wild salmon fillets, skin on, cut into equal sizes
Nutrition
Per serving:
- calories406
- protein31g
- fat23g
- saturated fat3g
- trans fat0g
- carbohydrates19g
- sugars4g
- fibre5g
- sodium382mg
Directions
01
Heat 3 Tbsp (45 mL) oil in large skillet over medium heat. Add shallots, reduce heat to medium-low, and cook, stirring often, until browned, about 10 minutes. Remove shallots from pan and place on paper towel-lined plate or cutting board to cool. They will crisp further upon cooling.
02
In medium saucepan, bring peas, garlic, and broth to a boil. Reduce heat and simmer covered until peas are tender, 5 to 8 minutes for fresh peas, 3 to 4 minutes for frozen. Transfer mixture to blender container along with mint, parsley, lemon juice, salt, and pepper; blend until smooth. Cover to keep warm.
03
Preheat grill to medium-high. Brush skin side of salmon with remaining oil and season with salt and pepper. Place fillets skin side down on grill, close lid, and heat for 8 minutes, or until slightly pink in centre. Alternatively, preheat oven to 400 F (200 C). Place salmon on parchment paper-lined baking sheet and bake for 10 minutes, or until flesh is slightly pink in centre.
04
Spread pea pureu0301e on serving plates and top with salmon. Sprinkle shallots over top.
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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