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| Nutrition Facts | ||
|---|---|---|
|
Serving Size 1 (504g) Recipe makes 2 servings |
||
| Calories 633 | ||
| Calories from Fat 259 | (40%) | |
| Amount Per Serving | %DV | |
| Total Fat 28.8g | 44% | |
| Saturated Fat 4.9g | 24% | |
| Monounsaturated Fat 17.0g | ||
| Polyunsaturated Fat 5.0g | ||
| Trans Fat 0.0g | ||
| Cholesterol 93mg | 31% | |
| Sodium 347mg | 14% | |
| Potassium 1347mg | 38% | |
| Total Carbohydrate 49.9g | 16% | |
| Dietary Fiber 5.2g | 20% | |
| Sugars 10.2g | ||
| Protein 43.3g | 86% | |
Salmon Trilogy (Part I): Potato Baked Salmon
SERVES 2
Ingredients
For the salmon
- 3/4 lb salmon fillet, fresh and without skin, about 1-1 1/2 inch thick
- 1 tablespoon parsley, chopped (preferably flat leaf)
- salt, to taste
- pepper, to taste
- 1 tablespoon parsley, chopped (preferably flat leaf)
- olive oil, for the casserole form
For the mashed potatoes
- 1/2 lb potato (like Yukon Gold)
- 2 tablespoons olive oil
- 2 medium onions, chopped
- 1/2 garlic clove, minced
- 1/2 cup low-fat milk (about)
- 1 pinch nutmeg
- salt, to taste
For the crust
- 3 tablespoons breadcrumbs
- 1 tablespoon parmesan cheese, grated
- 1-3 tablespoon olive oil
Directions
1
NOTE: Prepare fish and onions while potatoes are cooking.2
For fish: grease form. If necessary, cut fish into large pieces so that fish can be evenly put into casserole form. Salt and pepper to taste. Sprinkle 2 tbs parsley over salmon. Set aside. Preheat oven to 375 F (200 C).3
For onions: cook chopped onions in olive oil until soft (for about 1-2 minutes).4
Peel and cook potatoes in salted water for about 20 minutes until tender. Drain and mash potatoes. Add olive oil and add so much of the milk to have a spreadable consistency.5
Add onions, garlic and nutmeg. Salt to taste.6
Spread potatoes over fish.7
Mix bread crumbs and parmesan. Add enough olive oil to moisten the crumbs. Sprinkle over the potatoes.8
Bake in the middle of the oven for about 20 minutes until crust is golden brown. If it is getting to brown, cover it with aluminium foil.9
Directly before serving sprinkle with chopped parsley. Serve immediately.10
NOTE: time to boil potatoes is not included in cooking time, because you use it for the preparation of the other ingredients.
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- Course > Main Dish > One-Dish Meal
- Main Ingredient > Seafood > Fish > Saltwater > Salmon
- Preparation > Time to Make > < 60 mins
- Preparation > Number of Servings > For 1 or 2
- Preparation > Presentation > Served Hot
- Dietary > Lighter Fare > Healthy
- Dietary > Low in... > Low Sodium
- Dietary > Low in... > Low Cholesterol
- Dietary > Low in... > Low Sat. Fat
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Featured Reviews for This Recipe
From: Chef "Little Nanuk"
On Oct 2, 2009
AWESOME!!! Everyone in our family loved it and went back for seconds. We will definitely make this one again.
From: a little of this and that
On Sep 10, 2009
Tired of the same old way of preparing salmon...I went in search of something a little different that the whole family would enjoy!...I FOUND IT! We loved this and the usual left overs and who was going to get them dilemma was now a fight to the finish...lol I did fry up some mushrooms and cauliflower (I'm Italian..it's something we do) until golden brown and added it over the fish then adding the mashed potato...I also fried the onions and garlic in a little olive oil until golden and added this to the potato...using the same pan again to fry the mushrooms and cauliflower. It turned out to be marvelous...all enjoyed and the mix of mushroom and cauliflower with the fish and potato was fantastic...it made for a well rounded one dish meal...( I can't really use the word healthy with all the frying)...but definitely a do-it-again recipe
From: Via
On Feb 17, 2006
I just started eating fish and thought this recipe sounded interesting. I prepared it for me and my husband. My husband loved it and surprisingly, so did I. The flavor was mild but tasty. I will prepare this recipe again. It was a very easy dish. I prepared as stated except I did not add nutmeg since I did not have it on hand and I used 2 garlic cloves - I love garlic. I generally do not eat fish because I do not like the taste, but I really liked this fish dish.
From: yumyum #2
On Aug 1, 2005
Great recipe!!! Just trusted the feedback to try it on visitors as I needed some inspiration!I used wild rocket instead of parsley, fried the onions in olive oil until golden, doubled the garlic, and as some would not enjoy salmon made up a dish with chicken breast fillets that I put in the oven 25 minutes before the fish!! Both exceeded my expectations. Thank you so very much,Thorsten!
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