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Mediterranean Salmon

Delicious and easy way to get more fish into your diet. Full of goodness, this is good-mood food.

March 8, 2019

Mediterranean Salmon

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Salmon Mediterranean Flavours

INGREDIENTS FOR FOUR

ACCOMPANIMENTS

150gm black or green whole lentils
vegetables/salad of your choice
half lemon

MEDITERRANEAN FLAVOURS

12 x kalamata olives
150gm x cherry tomatoes
large handful basil leaves
100ml extra virgin olive oil

SALMON

3 x 200gm salmon fillet pieces, skin on
salt flakes
cracked black pepper
1 to 1½Tbsp extra virgin
olive oil

METHOD

  1. Half fill small saucepan with water and bring to a boil. Do not salt. Add lentils and simmer for 15 to 20 minutes, until tender. Drain in colander, run hot water from tap through lentils briefly to remove and tip into large bowl. Season with a couple of pinches salt and pepper.
  2. Prepare mediterranean flavours. Pit olives. Tear olive flesh into 2 or 3 pieces.
  3. Cut cherry tomatoes into half or quarters if large.
  4. Pick basil leaves from stalks.
  5. Pat salmon dry with absorbent paper. Season with salt and pepper.
  6. Place frying pan over medium high heat.
  7. When pan is hot add olive oil. Place salmon in pan, skin side down. Fry for 2 to 3 minutes, the salmon will turn a lighter pink as it cooks. Turn heat down if skin is darkening too quickly.
  8. Turn salmon over to complete cooking, ideally it should remain pink in the middle.
  9. After a further couple of minutes when salmon is golden, remove from pan and rest, covered on warm plate for just a few minutes.
  10. Gently heat 100ml olive oil in same frying pan or clean saucepan over a low heat. Add olives and tomatoes to oil just to release flavours, not to cook, they should not sizzle in pan. In total have this on the stove for no more than 5 minutes and ensure the olives and tomatoes are just warm when removing from heat.
  11. Add any resting juices from salmon and using forks, flake salmon flesh into chunks.
  12. Cut skin into thin strips and add into warm lentils with salmon.
    Place basil leaves in a pile and cut into thin slices
  13. Pour warm oil, tomatoes and olives with basil over fish and lentils. Toss gently with lemon juice. Balance seasoning with salt.
  14. Pile onto large platter and serve with chosen vegetable/salad.

COOKS NOTES

  • All salt used in our recipes is Murray River Salt Flakes, if using granular salt, cut down amounts accordingly.
  • Pat salmon dry before cooking as this will assist with crisping the skin.
  • This recipe idea is based on one from Michael Moseley’s 2-Day Fast Diet book.
  • Serve broccolini, snow or sugar snap peas or green beans with this salmon.
  • Salmon is best pink in the middle to retain moisture and texture. It will feel slightly spongy to the touch, as opposed to springy if cooked right through.
  • NZ salmon is slightly milder in taste to Tasmanian salmon and has more fat (keeps moist).

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Meet the team

Tracey Cotterell

Tracey Cotterell
FOUNDER, MANAGING DIRECTOR AND TEACHER
Tracey Cotterell

TECH DIP HOTEL CATERING AND INSTITUTIONAL MANAGEMENT

Tracey has been in the food industry since completing her Diploma in Hotel, Catering and Institutional Management in 1982 in the UK. She worked for an outside catering company in London, then joined her parents in rural West Sussex running

View Tracey’s full profile.

Tracey Cotterell

Tracey Cotterell

FOUNDER, MANAGING DIRECTOR AND TEACHER


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