Salmon is a great source of both omega 3, which helps to keep our hearts healthy, and vitamin D that helps to make our bones and teeth strong. Pan- frying salmon is an easy way to get more oily fish in our diets – served with delicious, pesto-dressed potatoes and greens, it’s a great weeknight dinner.
|烹調時間：30分鐘||Cooking time: 30 minutes|
|600克薯仔||600g new potatoes|
|200克四季豆||200g fine green beans|
|200克西蘭花||200g tenderstem broccoli|
|4塊120克符合持續發展飼養的三文魚柳，已刮走魚鱗和魚骨||4 x 120g salmon fillets, scaled and pin-boned, from sustainable sources|
|青醬 For the pesto:|
|25克松子||25g pine nuts|
|½ 小瓣蒜頭||½ a small clove of garlic|
|50克新鮮羅勒葉||50g fresh basil|
|特級冷壓橄欖油||Extra virgin olive oil|
|15克帕爾馬芝士||15g Parmesan cheese|
|細易潔鍋||Small non-stick frying pan|
|杵臼||Pestle and mortar|
|有蓋大煲||Large saucepan with lid|
|大易潔鍋||Large non-stick frying pan|
製作青醬 To make the pesto
Place a small frying pan over a medium heat, tip in the pine nuts and toast until very lightly golden – keep them moving so they don’t burn, then place in a small bowl and put to one side.
Peel the garlic, then place in a pestle and mortar with a pinch of sea salt.
Pick and tear in the basil leaves.
Bash the mixture to a paste, then add the pine nuts and pound again, leaving a little bit of texture. Scrape the mixture into the small bowl.
Add 2 to 3 tablespoons of extra virgin olive oil – you need just enough to bind the pesto and give it an oozy consistency – then finely grate and stir through the Parmesan.
Add a squeeze of lemon juice. Have a taste and season with a pinch of black pepper and a squeeze more lemon juice, if you think it needs it.
準備蔬菜 To cook the vegetables:
Scrub the potatoes well, then trim the beans and broccoli.
Fill a large pan three quarters of the way up with boiling water, add a pinch of salt and bring to the boil.
Once boiling, carefully add the potatoes and cook for 15 minutes, adding the beans and the broccoli for the final 5 minutes. Meanwhile…
準備魚柳 To cook the fish:
Heat a large non-stick frying pan over a high heat.
- Rub the salmon fillets all over with olive oil and season with salt and pepper.
- Place in the hot pan, skin-side down, turn the heat down to medium and cook for 4 minutes, or until golden underneath.
- Use a fish slice to turn them over, then cook the fillets for a further 2 to 3 minutes, or until just cooked through.
- Remove the pan from the heat, rest for 30 seconds, then add a good squeeze of lemon juice and give the pan a good shake.
上碟前 To assemble your meal:
Drain the vegetables well, then tip into to a large bowl. Add the pesto, then use tongs to coat everything nicely.
Divide the fish fillets and vegetables between your plates, drizzle over the juices from the pan, then serve with lemon wedges for squeezing over.
Jamie的煮食提示 Jamie’s Top Tips
Pesto is fantastic – everyone likes it. As well as dressing vegetables, try it with pasta, roast meats on hot toasts, or drizzled over soups. Just give it a bash!
Salmon lives in both seawater and freshwater at different stages of life. It has high nutritional value. It contains an essential fatty acid called omega-3. It can help reduce the risk of having cardiovascular diseases and lower the level of cholesterol. It also supports the growth and healthiness of brain and joints.
United States Department of Agriculture
Special Thanks for Recipe Translation by Evelyn Chan