Jo Pratt

Seeded Baked Salmon with Crushed Minty Peas

by Jo Pratt

Salmon is a wonderfully healthy fish due to the beneficial omega fatty acids it contains (good for your memory and lowering cholesterol and blood pressure). Adding a crunchy seeded topping to the salmon will give you an even bigger dose of omegas. The wasabi paste used to stick the seeds on top of the fish provides a nice kick. If you are not a wasabi fan then you can always use some pesto, tomato purée/paste or tapenade (olive paste).

serves 4
Preparation time: 10 minutes
Cooking time: 10 minutes

Ingredients: 4 tbsp mixed seeds, such as sesame, flaxseed, chia and crushed hemp; 1 tbsp wasabi paste; 4 thick salmon fillets, about 150g/5½oz each, skin on olive oil, for frying lemon wedges, to serve.

For the minty peas: 125ml/4fl oz/½ cup chicken stock; 1 garlic clove, crushed; 450g/1lb/3 cups frozen peas, defrosted; 1 small bunch of mint, leaves chopped; finely grated zest of 1 lemon;  2 tbsp extra virgin olive oil; sea salt and freshly; ground black pepper

To prepare the salmon, put the seeds in a shallow bowl and mix together with a good pinch of salt. Lightly spread the wasabi paste over the top of the salmon fillets, then gently press into the seeds, coating the top of each salmon fillet.

Heat a non-stick frying pan over a medium-high heat. Add a trickle of oil and fry the salmon, skin side down, for 4–5 minutes until the skin is crisp.
Turn the fillets over and cook for 2 minutes until the seeds are golden and the salmon is just cooked through.

Meanwhile, put the stock and garlic in a medium-large saucepan over a high heat. Bring to the boil, then reduce the heat to medium-low and simmer for 1 minute until the garlic is softened. Add the peas and return to a simmer. Cook for 1–2 minutes until the peas are heated through.

Remove the pan from the heat and stir in the mint, lemon zest and extra virgin olive oil, then season with salt and pepper. Using a potato masher, crush the peas until they are fairly mushed up, but still retain some texture.

Serve with the seed-crusted salmon and lemon wedges to squeeze over.

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