This pan fried salmon dish is simple, healthy and very tasty. Just 5 main ingredients with most carb-free.
Prep Time: 30 minutes
Oven/Stove Time: 1hour @ 200°C Fan/220°C/400°F/Gas Mark 6
Medium Recipe
Serves 4
Ingredients:
4 large sweet potatoes;
500g new potatoes;
4 large carrots;
1 brocoli;
6 tsp salt and rosemary;
5 tbsp cooking oil;
300ml milk;
6 boneless salmon fillets
For the white wine sauce:
Sachet of white sauce mix;
40g cooked shell-less muscles;
60ml white wine;
Recipe:
1. Heat the oven to 200°C Fan/220°C.
2. On a chopping board peel: 4 sweet potatoes; 500g new potatoes; 4 large carrots. Then chop: all 4 peeled sweet potatoes into large chunks; all 4 peeled carrots into 2 inch lengths, then halved; 500g peeled new potatoes into small cubes; and the heads off 1 broccoli.
3. In a large mixing bowl, thoroughly mix together all chunks of sweet potato with 3tsp of salt and rosemary and 2tbsp of cooking oil. Pour the mixed sweet potatoes onto a baking tray. In another large mixing bowl, thoroughly mix together all cubes of new potato with 3tsp of salt and rosemary and 2tbsp of cooking oil. Pour the mixed new potatoes onto a baking tray.
4. Then place both baking trays of new potatoes and sweet potatoes in the oven for 1 hour at 200°C Fan/220°C/400°F/Gas Mark 6.
5. In a jug measure out 300ml of milk and stir in a sachet of white sauce mix until the powder had dissolved. Then mix in 40g of cooked shell-less muscles. Pour the white sauce into a small saucepan and bring to a simmer whilst gently stirring. Bubble the white sauce until it becomes thick then add 60ml of white wine and bring to a gentle heat.
6. When 25 minutes is left for the sweet and new potatoes, start frying 6 boneless salmon fillets in an oiled frying pan, frying the salmon fillets for 5 minutes on each side.
7. When 18 minutes is left for the sweet and new potatoes steam all carrots and all broccoli heads in a steamer for 18 minutes.
8. Once all is cooked serve onto 4 plates.
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