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Salmon with Pea-Herb Sauce and Crispy Shallots

Serves 4.


    Salmon with Pea-Herb Sauce and Crispy Shallots

    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


    • 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


    Per serving:

    • calories406
    • protein31g
    • fat23g
      • saturated fat3g
      • trans fat0g
    • carbohydrates19g
      • sugars4g
      • fibre5g
    • sodium382mg



    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.


    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.


    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.


    Spread pea pureu0301e on serving plates and top with salmon. Sprinkle shallots over top.



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    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.