Pan-Fried Salmon With Shallot Mash and Cucumber Raita Recipe

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Pan-Fried Salmon With Shallot Mash and Cucumber Raita
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Ingredients
14
Count
Nutrition
407
Calories
Total time
35
Minutes
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Ingredients:

Directions:

  1. First finely chop the shallots and soak in white wine vinegar. Set aside.
  2. For, the raita, sprinkle the cucumber lightly with salt and set aside to drain in a colander for 20 minutes.
  3. Pat the cucumber dry and mix with the yoghurt and coriander. Season with salt and freshly ground pepper.
  4. Cook the potatoes in a saucepan of boiling salted water until tender; drain and mash with butter and milk. Season with salt and freshly ground pepper. Drain the shallots and mix in with the mustard and parsley.
  5. Meanwhile, heat 1 tablespoon of olive oil in a heavy-based frying pan. Season the salmon with salt and freshly ground pepper and score the skin, using a sharp knife.
  6. Add the salmon skin side-down and fry for 3-4 minutes or until the skin is crispy.
  7. Turn the salmon over and cook for a further 1-2 minutes on the other side.
  8. Serve the salmon on a bed of shallot mustard mash with the cucumber raita. Drizzle the remaining olive oil over the salmon just before serving.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 406.53 Kcal (1702 kJ)
Calories from fat 196.68 Kcal
% Daily Value*
Total Fat 21.85g 34%
Cholesterol 54.69mg 18%
Sodium 287.47mg 12%
Potassium 896.9mg 19%
Total Carbs 36.25g 12%
Sugars 14.98g 60%
Dietary Fiber 5.24g 21%
Protein 15.15g 30%
Vitamin C 10.2mg 17%
Vitamin A 1mg 35%
Iron 1.9mg 11%
Calcium 230.5mg 23%
Amount Per 100 g
Calories 93.05 Kcal (390 kJ)
Calories from fat 45.02 Kcal
% Daily Value*
Total Fat 5g 34%
Cholesterol 12.52mg 18%
Sodium 65.8mg 12%
Potassium 205.29mg 19%
Total Carbs 8.3g 12%
Sugars 3.43g 60%
Dietary Fiber 1.2g 21%
Protein 3.47g 30%
Vitamin C 2.3mg 17%
Vitamin A 0.2mg 35%
Iron 0.4mg 11%
Calcium 52.8mg 23%

* 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

  • 9.2
    Points
  • 11
    PointsPlus

Good Points

  • saturated fat free,
  • low sodium,
  • low cholesterol

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