Crispy Fried Salmon with Spring Vegetable Broth (Jamie Oliver) Recipe

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Crispy Fried Salmon with Spring Vegetable Broth (Jamie Oliver)
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Ingredients
18
Count
Nutrition
301
Calories
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Ingredients:

Directions:

  1. First, make the aioli:
  2. Smash up the garlic with 1 teaspoon of salt in a pestle and mortar (if you don't have a pestle and mortar you can very finely chop the garlic). Place the egg yolk and mustard in a bowl and whisk. Then start to add your olive oil bit by bit. Once you've blended in a quarter of the olive oil you can start to add the rest in larger amounts. When you've added it all, you can add the garlic and lemon, to taste, and any extra flavours such as basil, fennel tops, dill, chopped roast nuts. To finish, just season to taste with salt, freshly ground black pepper and lemon juice.
  3. 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.
  4. 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.
  5. 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 aioli, fantastic.
  6. (c) Jamie Oliver 2002
  7. Contains Raw Eggs: The Food Network Kitchen suggest caution in consuming raw and lightly cooked eggs due to the slight risk of salmonella or other food-borne illness. To reduce this risk, we recommend you use only fresh, properly refrigerated, clean grade A or AA eggs with intact shells, and avoid contact between the yolks or whites and the shell. For recipes that call for eggs that are raw or undercooked when the dish is served, use shell eggs that have been treated to destroy salmonella, by pasteurization or another approved method.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 301.2 Kcal (1261 kJ)
Calories from fat 90.38 Kcal
% Daily Value*
Total Fat 10.04g 15%
Cholesterol 81.71mg 27%
Sodium 889.63mg 37%
Potassium 1959.2mg 42%
Total Carbs 33.08g 11%
Sugars 0.02g 0%
Dietary Fiber 14.09g 56%
Protein 17.14g 34%
Vitamin C 56.3mg 94%
Iron 24.7mg 137%
Calcium 238.3mg 24%
Amount Per 100 g
Calories 55.71 Kcal (233 kJ)
Calories from fat 16.72 Kcal
% Daily Value*
Total Fat 1.86g 15%
Cholesterol 15.11mg 27%
Sodium 164.56mg 37%
Potassium 362.4mg 42%
Total Carbs 6.12g 11%
Sugars 0g 0%
Dietary Fiber 2.61g 56%
Protein 3.17g 34%
Vitamin C 10.4mg 94%
Iron 4.6mg 137%
Calcium 44.1mg 24%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 6.1
    Points
  • 7
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low cholesterol,
  • sugar free,
  • good source of fiber

Bad Points

  • High in Sodium

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