Pan-fried Salmon With Watercress, Polenta Croutons & Capers
This flavorful recipe pairs tender salmon fillets with crispy polenta croutons, earthy watercress, and tangy capers to create a delightful dish that is sure to impress your taste buds. The perfect balance of textures and flavors makes this a dish you'll want to enjoy again and again.
— Constant Cookbook
Ingredients
- 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)
- 50g plain flour
- 3 tbsp olive oil
- 6 boneless, skinless salmon fillets approx 140g/5oz each
- 200g watercress , washed and thick stalks removed
- 2 tbsp capers in brine, drained
- squeeze lemon juice
Instructions
- Cut the polenta into approximately 1.5cm cubes, toss in flour and fry in a little oil until slightly coloured. Keep warm.
- Heat oven to 190C/170C fan/gas 5. Heat the remaining oil in a non-stick pan and fry the salmon portions for 1 min on each side until lightly golden, then transfer to a non-stick baking tray and cook in the oven for 8-10 mins. Test the fish to see if it is cooked by pushing a cocktail stick into the top of it. If the fish offers resistance, then it is not fully cooked and will need further cooking. When cooked, remove from the oven and set to one side.
- Dress the watercress with a little olive oil and a few drops of lemon juice. Scatter the polenta croutons and capers over each salmon fillet and serve with the watercress.
Cook Time
20M
Prep Time
PT10M
Yield
Serves 6
Nutrition
- Calories: 367 calories
- Fat Content: 22 grams fat
- Saturated Fat Content: 4 grams saturated fat
- Carbohydrate Content: 13 grams carbohydrates
- Sugar Content: 1 grams sugar
- Fiber Content: 2 grams fiber
- Protein Content: 31 grams protein
- Sodium Content: 0.66 milligram of sodium
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