Thu, May 24 2012

crispy fried salmon with spring vegetable broth

There's nothing like a piece of perfectly cooked salmon with a crispy, crunchy skin, perfectly complemented by a spring veg broth. In the markets and supermarkets these days you can get some fantastic spring vegetables: baby carrots with tops,
Ingredients
• 1 x aïoli recipe • 850ml chicken or vegetable stock, lightly seasoned • 8 baby bulbs of fennel, stalks removed and herby tops reserved • 4 x 170–225g salmon steaks, scored • 1 small handful of fresh mint, ripped • 1 small handful of fresh basil, leaves picked • extra virgin olive oil • sea salt and freshly ground black pepper • around 100g green beans, tops removed • around 100g podded broad beans • around 100g podded peas
Nutrition Information
Serving Size 1 (871g) Recipe makes 4 servings Calories 853 Calories from Fat 576 (67%) Amount Per Serving %DV Total Fat 64.0g 98% Saturated Fat 9.1g 45% Monounsaturated Fat 43.2g Polyunsaturated Fat 8.2g Trans Fat 0.0g Cholesterol 112mg 37% Sodium 1226mg 51% Potassium 2603mg 74% Total Carbohydrate 35.7g 11% Dietary Fiber 14.8g 59% Sugars 0.9g Protein 39.1g 78%
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First, make the aïoli. When you've done that, bring your stock to the boil in a large pan then add your fennel and allow this to boil for 4 minutes while you heat up a non-stick frying pan. Take your salmon steaks and, if you fancy it, you could finely slice a little of your mint and basil and push this into the score marks. Pat the salmon steaks with a little olive oil, season and place skin-side down in the frying pan. Leave them for 2 minutes to get really crispy then check how they're doing. They'll want around 4 minutes on the skin side and 1 minute on the other. You'll get an idea of how they're cooking as you'll see the salmon change colour.

When the fennel has had 4 minutes, add the green beans and the broad beans. Give them a further 2 minutes. By this time you will probably want to turn over the salmon steaks for their last minute. Add the peas to the other veg and cook for a final 2 minutes. Don't be tempted to overcook the salmon – remove it from the heat. Divide the vegetables between 4 bowls, rip over the mint and basil, ladle over some of your hot cooking stock and place the salmon on top. Serve with a dollop of aïoli. Fantastic!

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