Vegie mash with pan-fried salmon

title="Vegie mash with pan-fried salmon"
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(7) Rate it

• 0:15 Prep


• 0:30 Cook


• 
  4 Servings


• Capable cooks

Revamp your mash with this cauliflower, bean and leek combo that tastes great with salmon.

Featured in
Main recipes, Healthy mains

Ingredients

• 10g butter


• 2 tablespoons olive oil


• 1 leek, trimmed, thinly sliced


• 1/2 cauliflower, cut into small florets


• 125ml (1/2 cup) Massel chicken style liquid stock


• 4 salmon fillets, skin on


• 80ml (1/3 cup) white wine


• 45g (1/4 cup) frozen broad beans


• 2 tablespoons pouring cream


• Lime rind (optional), to serve


• Steamed broccolini, to serve

Method

• 
  
  
  Step 1
  
  
  
  
  Heat the butter and 2 teaspoons of oil in a medium saucepan over medium heat. Cook the leek, stirring, for 4-5 minutes or until soft.
  
  
  


• 
  
  
  Step 2
  
  
  
  
  Stir in the cauliflower and stock. Cover and reduce heat to medium-low. Cook for 20 minutes or until the cauliflower is tender.
  
  
  


• 
  
  
  Step 3
  
  
  
  
  Meanwhile, heat remaining oil in a frying pan over medium-high heat. Season the salmon with salt and pepper. Cook for 4-5 minutes each side or until golden. Transfer to a plate and cover with foil to keep warm.
  
  
  


• 
  
  
  Step 4
  
  
  
  
  Add the wine to the cauliflower mixture. Cook for 1 minute. Add the broad beans and cook, covered, for 2-3 minutes or until tender. Add the cream. Use a stick blender to blend until a coarse puree forms. Season with salt and pepper.
  
  
  


• 
  
  
  Step 5
  
  
  
  
  Divide the mash, broccolini and salmon among serving plates. Top the salmon with lime rind, if desired.
  
  
  

• High protein


• Low carb


• Low kilojoule


• Low sodium


• Low sugar


• Lower gi

Nutrition

• 1995 kj

  Energy




• 32g

  Fat Total




• 10g

  Saturated Fat




• 3g

  Fibre




• 41g

  Protein




• 119mg

  Cholesterol




• 243.39mg

  Sodium




• 3g

  Carbs (sugar)




• 3g

  Carbs (total)

All nutrition values are per serve

• Author: Reader recipe


• Image credit: Ben Dearnley


• Publication: Australian Good Taste

Source: taste.com.au