Saturday, 28 December 2013

Healthy Recipe: Seared Salmon with Cauliflower Colcannon

This recipe provides you with omega-3 fatty acids, which we have been talking about in previous posts for their importance in protecting the heart and boosting the immune system. It also replaces the starchy white potatoes with the more beneficial cauliflower in addition to yellow potatoes and the powerhouse food, kale.


Preparation time: 35 minutes
Portions: 4


- 1 tbsp chopped fresh dill
  • - 1/4 tsp salt
  • - 1/4 tsp pepper
  • - 4 small, skinless salmon fillets (1 lb/450 g total)
  • - 1 tsp, 5 ml, olive oil
  • - 4 lemon wedges 

Cauliflower Colcannon:

  • - 1 lb, 454 g, about 2, yellow-fleshed large potatoes peeled and cut in chunks
  • - 4 cups cauliflower florets 
  • - 2 tsp, 10 ml, olive oil
  • - 2 cloves minced garlic
  • - 1 sliced leek, white and light green parts only
  • - 4 cups thinly sliced stemmed kale 
  • - 2 tbsp, 30 ml, light sour cream 
  • - 2 tbsp, 30 ml, 2% plain Greek yogurt 
  • - 1/2 tsp salt
  • - 1/2 tsp pepper 

  • Method: 

  • 1- To prepare the cauliflower colcannon: boil water in a saucepan and add potatoes cooking for 5 minutes. Add the cauliflower and cook until both are soft, about 10 minutes, then drain. 

  • 2- In a pan or skillet, add oil and heat over medium heat, then cook garlic until fragrant, about 1 minute. Add leek and cook about 3 minutes stirring until tender. Transfer these to a plate.  

  • 3- To the same pan, add the rest of the oil, kale and 3 tbsp of water; cook kale and stir occasionally until tender, about 5 minutes. Add kale to leek mixture on the plate.    

  • 4- Using a food processor, add potatoes, cauliflower, sour cream, yogurt, salt and pepper and pulse until smooth. Transfer to serving bowl and add the kale mixture. Cover to keep warm. 

  • 5- To prepare the salmon, add salt and pepper to both sides of the salmon. Heat oil in a nonstick skillet over medium heat and cook salmon. Tun it once. Cook until fish flakes easily when you attempt to test it, about 6 minutes. Serve over colcannon with lemon wedges.  

Canadian Living: 

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