Pan-fried salmon with Thai cu­cum­ber salad

Good Health Choices - - Eat Smart -

You may have no­ticed a theme run­ning through this book that has lit­tle to do with low carb, healthy fat. I’m re­fer­ring to the no­tion that you can have just a few in­gre­di­ents on your plate and that's all you need for a beau­ti­ful, nu­tri­tious meal. And that is ex­actly what we have here.

2 tbsp co­conut oil or good-qual­ity an­i­mal fat, melted 4 × 160g salmon fil­lets, skin on Sea salt


2 gar­lic cloves, finely chopped 3 tbsp lime juice

1 tbsp fish sauce

½ tsp ground co­rian­der

½ tsp co­conut sugar

1 tbsp ex­tra-vir­gin olive oil


3-4 Le­banese cu­cum­bers, cut into 1.5cm dice 1⁄3 red onion, finely diced

1 large hand­ful of mint leaves, torn 1 large hand­ful of co­rian­der leaves


Sauer­kraut Mi­cro herbs Lime wedges

1. Pre­heat the oven to 200°C.

2. To make the dress­ing, com­bine all the in­gre­di­ents in a small bowl and mix well. Set aside.

3. To make the salad, place the cu­cum­ber, onion, mint and co­rian­der in a bowl, add the dress­ing and gen­tly toss to coat. Set aside.

4. Heat the oil or fat in a large non-stick, oven­proof fry­ing pan over medium-high heat. Sea­son the salmon on both sides with salt. Add the fish, skin side down, to the pan and cook for 2 min­utes. Trans­fer the pan to the oven and roast the salmon for 2-3 min­utes un­til the skin is golden and crisp. Re­move the pan from the oven, flip the salmon over and set aside to cook for 30 sec­onds, or un­til medium-rare. (The resid­ual heat from the pan will cook the salmon, so the pan doesn’t need to be placed over heat.)

5. Place the salmon on serv­ing plates, add the cu­cum­ber salad and some sauer­kraut, scat­ter on the mi­cro herbs and serve with the lime wedges. SERVES 4

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