Charred salmon with fennel & olive salad
The flavours of the fish work well with the crunch of the aniseedy fennel salad
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 30 mins
Cook 10 mins
Gluten-free
- If you are lucky enough to get a fennel bulb with fronds, pick them off and keep them. Trim the fennel; then, using a mandolin or a very sharp knife, slice it as thinly as possible. Bring a large pan of salted water to the boil, and have a bowl of iced water ready. Tip the fennel into the pan, leave for 30 secs, then lift into the iced water with a slotted spoon.
- Roughly chop the tomatoes. Put a sieve over a large bowl and squeeze the seeds and juice from the tomatoes with your hands. Get rid of the seeds but keep the juices ready to make the dressing. Add the lemon zest and juice, olive oil and a good pinch of salt to the tomato juices and stir well. Drain the fennel well and add to the bowl along with the olives, capers and the tomato flesh. Mix well, then set aside.
- Heat oven to 180C/160C fan/gas 4. Cut the salmon into 4 fillets, rub well with the vegetable oil and season with salt and pepper. Heat a griddle or frying pan with an ovenproof handle, then cook the salmon, skin-side down, over a medium heat for 7 mins. There may be some smoke, but what is important is that the salmon is well charred so it has a bitter, crisp bottom and the flesh is sweet, soft and almost translucent inside. Now pop the salmon into the oven, still skin-side down in the pan, then roast for 3 mins until just cooked through.
- Roughly chop the parsley and mix through the salad. Serve the salad on plates, then carefully lift the salmon from the pan and sit it on top, skin-side up. Drizzle with a little more extra virgin olive oil and tuck in.
PER SERVING
446 kcalories, protein 33g, carbohydrate 6g, fat 32 g, saturated fat 5g, fibre 5g, sugar 6g, salt 0.8 g
Recipe from Good Food magazine, July 2009.
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http://www.bbcgoodfood.com/recipes/11240/
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Ingredients
- 2 large fennel bulbs
- 6 ripe tomatoes
- zest and juice 1 lemon
- 3 tbsp extra-virgin olive oil , plus extra to serve
- 100g black olives , pitted
- 1 tbsp capers , drained
- 600g piece salmon fillet, skin on and scaled (ask your fishmonger to do this)
- 1 tbsp vegetable oil
- 2 x 20g packs flat-leaf parsley , leaves roughly chopped
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 30 mins
Cook 10 mins
Gluten-free
Ingredients
- 2 large fennel bulbs
- 6 ripe tomatoes
- zest and juice 1 lemon
- 3 tbsp extra-virgin olive oil , plus extra to serve
- 100g black olives , pitted
- 1 tbsp capers , drained
- 600g piece salmon fillet, skin on and scaled (ask your fishmonger to do this)
- 1 tbsp vegetable oil
- 2 x 20g packs flat-leaf parsley , leaves roughly chopped
PER SERVING
446 kcalories, protein 33g, carbohydrate 6g, fat 32 g, saturated fat 5g, fibre 5g, sugar 6g, salt 0.8 g
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15 June 2009
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