Pan-fried salmon with watercress, polenta croutons & capers
Pan-fried salmon with watercress, polenta croutons & capers might be a good recipe to expand your main course recipe box. One portion of this dish contains roughly 42g of protein, 18g of fat, and a total of 487 calories. For $4.7 per serving, this recipe covers 39% of your daily requirements of vitamins and minerals. This recipe serves 6. It is brought to you by BBC Good Food. A mixture of watercress, grain blend, lemon juice, and a handful of other ingredients are all it takes to make this recipe so tasty. 54 people were glad they tried this recipe. It is a good option if you're following a dairy free and pescatarian diet. From preparation to the plate, this recipe takes around 30 minutes. Taking all factors into account, this recipe earns a spoonacular score of 99%, which is amazing. If you like this recipe, take a look at these similar recipes: Soft Polenta With An Egg, Red Peppers, And Fried Capers, Pan Seared Salmon With Capers, and Pan-fried fish with lemon-cream sauce & capers.
Servings: 6
Preparation duration: 10 minutes
Cooking duration: 20 minutes
Ingredients:
2 tbsp capers in brine, drained
250g cooked polenta, either bought ready-made or made from the grain (follow pack instructions and allow it to cool and set on a tray)
tablespoon lemon juice
3 tbsp olive oil
50g plain flour
6 boneless, skinless salmon fillets approx 140g 5oz each
200g watercress, washed and thick stalks removed
Equipment:
oven
baking pan
Cooking instruction summary:
Cut the polenta into approximately 1.5cmcubes, toss in flour and fry in a little oiluntil slightly coloured. Keep warm.Heat oven to 190C/170C fan/gas 5.Heat the remaining oil in a non-stick panand fry the salmon portions for 1 min oneach side until lightly golden, thentransfer to a non-stick baking tray andcook in the oven for 8-10 mins. Test thefish to see if it is cooked by pushing acocktail stick into the top of it. If the fishoffers resistance, then it is not fullycooked and will need further cooking.When cooked, remove from the ovenand set to one side.Dress the watercress with a little oliveoil and a few drops of lemon juice.Scatter the polenta croutons and capersover each salmon fillet and serve withthe watercress.
Step by step:
1. Cut the polenta into approximately 1.5cmcubes, toss in flour and fry in a little oiluntil slightly coloured. Keep warm.
2. Heat oven to 190C/170C fan/gas
3. Heat the remaining oil in a non-stick panand fry the salmon portions for 1 min oneach side until lightly golden, thentransfer to a non-stick baking tray andcook in the oven for 8-10 mins. Test thefish to see if it is cooked by pushing acocktail stick into the top of it. If the fishoffers resistance, then it is not fullycooked and will need further cooking.When cooked, remove from the ovenand set to one side.Dress the watercress with a little oliveoil and a few drops of lemon juice.Scatter the polenta croutons and capersover each salmon fillet and serve withthe watercress.
Nutrition Information:
covered percent of daily need
