Salmon with Potato Puree

5
Average: 5 (3 votes)
(3 votes)
Salmon with Potato Puree

Salmon with Potato Puree - Juicy fish and gorgeous light puree.

share Share
print
bookmark_border Copy URL
Health Score:
8,8 / 10
Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
685
calories
Calories

Healthy, because

Even smarter

Nutritional values

Salmon is packed with heart-healthy omega-3 fatty acids, which help lower cholesterol and support overall cardiovascular health.

You can also make the puree from sweet potatoes, which contain more fiber and minerals than standard potatoes.

1 serving contains
(Percentage of daily recommendation)
Calorie685 kcal(33 %)
Protein37 g(38 %)
Fat43 g(37 %)
Carbohydrates37 g(25 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A0.2 mg(25 %)
Vitamin D4.6 μg(23 %)
Vitamin E9.8 mg(82 %)
Vitamin B₁0.6 mg(60 %)
Vitamin B₂0.6 mg(55 %)
Niacin20.3 mg(169 %)
Vitamin B₆1 mg(71 %)
Folate120 μg(40 %)
Pantothenic acid1.4 mg(23 %)
Biotin16.8 μg(37 %)
Vitamin B₁₂4.3 μg(143 %)
Vitamin C26 mg(27 %)
Potassium1,304 mg(33 %)
Calcium161 mg(16 %)
Magnesium167 mg(56 %)
Iron5.9 mg(39 %)
Iodine21 μg(11 %)
Zinc3 mg(38 %)
Saturated fatty acids8 g
Uric acid38 mg
Cholesterol216 mg

Ingredients

for
4
Ingredients
28 ounces starchy potatoes
salt
Basil
3 ounces Pine nuts
3 tablespoons Walnut
4 Salmon (each about 4 ounces)
2 teaspoons lemon juice
2 eggs
3 tablespoons breadcrumbs
1 tablespoon butter
peppers
4 tablespoons grainy Mustard
9 ounces milk
1 tablespoon olive oil
Nutmeg
How healthy are the main ingredients?
potatoPine nutsMustardWalnutolive oilsalt

Preparation steps

1.

Scrub potatoes and cook in salted water for 25-35 minutes or until tender.

2.

Rinse basil, shake dry and pluck off leaves, chop finely. Chop pine nuts and walnuts coarsely. Toast in a dry pan until fragrant and remove from pan. 

3.

Rinse salmon fillets under cold water, pat dry and drizzle with lemon juice.

4.

Separate eggs (use egg whites otherwise). Mix pine nuts and walnuts with breadcrumbs, half of the basil, egg yolks, and butter.

5.

Pat dry fish and season with salt and pepper. Spread one side of fish with mustard and nut mixture. Arrange fish in a lined with parchment paper baking dish and bake in a preheated oven at 475°F for about 6-10 minutes.

6.

Drain and peel potatoes, press through a ricer into a small saucepan. Combine with milk and olive oil, season with salt. 

7.

Arrange salmon fillets with potato puree on 4 warmed plates. Sprinkle with remaining basil and season fish with pepper and freshly grated nutmeg. Serve.