Mmmmm delicious!

Healthy dinner suggestion for today

This simple yet delicious dish is extremely tasty as well as healthy; it’s a satisfying mixture of textures and delicate tastes. Salmon is an excellent choice of fish for the dish, however you can easily replace it with your fish of choice, chicken or it can be made vegetarian or vegan with quorn chicken or even tofu – it’s very adaptable. Salmon is high in vitamin B12 and omega-3 fatty acids which are great for your skin and hair, and with the range of vegetables in the dish you’ll be getting one of your 5 a day. The dish takes around 45 minutes to make, so not the quickest, but it’s definitely worth the effort! The salmon is cooked in a foil parcel along with some of the vegetables, which means they have a beautiful soft texture to them which goes perfectly with the gentle crunch of the rosti and sautéed asparagus. You’ll have to excuse the picture quality; my phone wasn’t to hand and it was dark!

Salmon with potato rosti, asparagus and tomatoes – Serves two

  • 2 x fillets of fresh salmon
  • 3 small garlic cloves
  • 1 x large red onion
  • 1 x yellow pepper
  • Vine tomatoes (use as many as desired, we used about 6 each)
  • Bunch of asparagus
  • 1 medium potato, peeled
  • 1 medium sweet potato, peeled
  • 1 medium egg
  • Salt & pepper
  • Sweet chilli sauce (optional)

Pre heat the oven to 200 degrees, or slightly lower if you’ve got a fan oven.

Firstly you need to prepare the rosti’s – this is probably the most time consuming part. Grate the potatoes and half of the onion (sliced), then use a clean tea towel to squeeze out every bit of liquid that you can from the onion/potato mix – it’ll need to be as dry as possible in order for the rosti’s to stay in their ‘patty’ shape. Pop the dried out mix into a mixing bowl and add the egg, then use your hands to bind it all together.

Aafter washing your rosti covered hands it’s time to prepare the salmon. Take two pieces of foil and spray with cooking spray so the fish doesn’t stick. Add finely sliced peppers, the garlic, the other half of the onion and the tomatoes. Pop the salmon on top and season with salt and pepper. Fasten the foil into parcels and put in the oven for about 20 minutes.

At this point, shape the rosti mixture into pattys and fry on a low heat in a tiny bit of oil, turning occasionally. They will take a while, but when they’re done they’ll be brown and crispy on the outside and should stick together and be firm. About ten minutes before the salmon is due to come out, begin to lightly sauté the asparagus to your liking – add a little salt if you wish.

Take the salmon out after 20 minutes and check it’s cooked – it should be soft but not jelly-like in texture and light pink in colour – no dark pink areas. Serve up, with the veggies and rosti and drizzle with a little sweet chilli sauce if desired!

 

 

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