Pan-Fried Salmon With An Anchovy Walnut Vinaigrette

Pan-Fried Salmon With Vegetables In An Anchovy And Walnut Vinaigrette


If you are looking for a dish that is tasty, healthy and relatively quick to to cook, try this pan-fried salmon dish with tenderstem broccoli/broccolini, green beans and a super-tasty vinaigrette.

To make it even more nutritious you could serve this with some oven-roasted small tomatoes (drizzle some Extra virgin olive oil over the tomatoes and roast for 10 minutes in a medium-hot oven).

Or you could serve it with some toasted sourdough or other good bread with a tomato topping - click on Sourdough bread with tomatoes for 2 different ideas.

I dry-fry the walnuts over a medium high heat for 2 minutes before chopping them up, but you don’t have to do that.

PS!  I use tenderstem broccoli (broccolini) in this recipe. This type of broccoli is by far the richest source of Glucosinolates - one of the most important anti-cancer and liver-friendly nutrients found in food. Glucosinolates are also found in broccoli, Brussels sprouts and other cruciferous vegetables.

For 4 people:

Vinaigrette:

4 anchovy fillets (I buy anchovy fillets in olive oil), finely chopped

1 garlic clove, finely chopped

2 tablespoons olive oil

Zest of 1 unwaxed lemon

Handful of parsley leaves, finely chopped

10 walnuts, chopped

Pepper
 

4 salmon fillets with skin

200g, 7oz, fine green beans

300g, 10½oz, tenderstem broccoli (broccolini)

Salt and pepper

Lemon juice

1.    Start by making the vinaigrette. Bash the chopped anchovy and garlic in a pestle and mortar into a paste. Add the olive oil, lemon zest, parsley, chopped walnuts and season with a bit of black pepper. Stir it all together.

2.    Put a pan with some salted water on to boil for the vegetables. Add a bit of oil to a frying pan over a medium-high heat. Season the salmon fillets with salt and pepper and place them - skin-side down - in the pan and cook for about 4 minutes - until the skin is crisp. Turn the fillets and cook for a further 2-3 minutes or until just cooked.

3.    While the salmon is frying, add the green beans to the pan with simmering water. Boil for 2 ½ minutes, then add the tenderstem broccoli (broccolini) to the pan as well and simmer for a further 2 ½ minutes. Drain the beans and broccoli and return to the pan. Add the vinaigrette to the vegetables and toss until all the vegetables are coated with the vinaigrette.

4.    Divide the beans and tenderstem broccoli (broccolini) between 4 plates and top with the pan-fried salmon fillets. Squeeze a bit of lemon juice over each portion.

Tasty & Healthy Nuggets

“So long as you have food in your mouth, you have solved all questions for the time being.” Franz Kafka

Get delicious and nutritious tips and tidbits in my monthly Newsletter. You will get time-saving cooking tips, ideas for how to make your diet more nutritious and flavourful recipes. 

Subscribe today and you will get an instant download to my Ebook “A Tasty Way to Salsa, Dips & Sauces” which includes new recipes which are exclusive to this Ebook and not on my website.

Click on Tasty & Healthy Nuggets to subscribe..


New Comments! Have your say about what you just read! Leave me a comment in the box below.

Home Page > Fish And Seafood Recipes > Pan-Fried Salmon

A Tasty & Easy Way to Healthy Eating

A Tasty & Easy Way to Healthy Eating

This ebook is filled with a combination of healthy ingredients, lots of flavour and a quick way from stove to plate. A combination to make it as easy and tasty as possible for you to have a healthy diet.