Baked Salmon with Potato Topping
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(0 votes)
Health Score:
79 / 100
Difficulty:
easy
Difficulty
Preparation:
1 hr 20 min.
Preparation
Calories:
745
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 745 cal. | (35 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 46 g | (40 %) | ||
| Carbohydrates | 53 g | (35 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4 g | (13 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1.7 μg | (9 %) | ||
| Vitamin E | 1.5 mg | (13 %) | ||
| Vitamin K | 29.8 μg | (50 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 12.8 mg | (107 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 81 μg | (27 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 8.5 μg | (19 %) | ||
| Vitamin B₁₂ | 3.3 μg | (110 %) | ||
| Vitamin C | 60 mg | (63 %) | ||
| Potassium | 1,531 mg | (38 %) | ||
| Calcium | 190 mg | (19 %) | ||
| Magnesium | 103 mg | (34 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 24 μg | (12 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 29 g | |||
| Uric acid | 314 mg | |||
| Cholesterol | 175 mg | |||
| Complete sugar | 8 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the filling
- 14 ozs Salmon fillet (cut into bite sized pieces)
- 1 bay leaf
- 4 peppercorns
- 1 onion (quartered)
- 2 cups milk
- salt
- freshly ground Black pepper
- 0.333 cup butter
- 3 Tbsps all-purpose flour
- 2 scallions (chopped)
- 2 Tbsps cream (30 % fat)
- 2 Tbsps chopped parsley
- To garnish
- 1 Tbsp chopped parsley
Preparation steps
1.
For the topping: put the potatoes into a large pan, cover with cold salted water and bring to a boil. Cook for 20 minutes until the potatoes are tender then drain, return the potatoes to the pan and add the milk and butter. Heat for 3 minutes, then turn off the heat and mash everything together until smooth.
2.
While the potatoes are cooking, heat the oven to 200ºC (180ºC fan) 400ºF, Gas 6. Grease a baking dish.
3.
For the filling: put the fish into a large pan and add the bay leaf, peppercorns, onion and milk. Season with salt and black pepper and simmer very gently for 10 minutes. Strain the milk from the pan through a sieve and set aside.
4.
Melt the butter in a pan, add the flour, stir until smooth and cook for 1 minute. Add the spring onions, cream and the strained milk from the fish, bring to a boil and simmer for 5 minutes, stirring all the time, until the sauce has thickened. Remove from the heat and stir in the parsley and salmon. Season to taste with salt and pepper and put into the baking dish.
5.
Spoon the mashed potato over the fish filling and spread over with a fork. Bake for 20-25 minutes until golden and piping hot. Sprinkle over the parsley.
