Pan-fried salmon with watercress, polenta croutons & capers

Pan-fried salmon with watercress, polenta croutons & capers

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(5 ratings)

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Cooking time

Prep: 10 mins Cook: 20 mins

Skill level

Easy

Servings

Serves 6

Heart-healthy salmon is ideal for a dinner party. Use pre-cooked polenta to make this main course recipe even easier

Nutrition and extra info

Additional info

  • Healthy
Nutrition info

Nutrition per serving

kcalories
367
protein
31g
carbs
13g
fat
22g
saturates
4g
fibre
2g
sugar
1g
salt
0.66g

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

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Method

  1. Cut the polenta into approximately 1.5cm cubes, toss in flour and fry in a little oil until slightly coloured. Keep warm.
  2. 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.
  3. 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.

Recipe from Good Food magazine, March 2011

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Comments

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eleanormayo's picture
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Lovely, really liked the polenta croutons - I made my own polenta and added black olives and parmesan to it.

schadylady's picture
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I used a non-stick frying pan, so did not bother with the plain flour. I also added a tablespoon of finely grated parmesan and some black pepper to the polenta, and will add more parmesan next time, as it was not really detectable. Our skin-on salmon was also cooked completely in the same pan, saving washing up and energy.
We also substituted home-made balsamic vinaigrette for the lemon juice and olive oil dressing, but the recipe was substantially the same as here.
It was delicious, easy, quick and we will definitely do it again.

susanweldon's picture
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This and the accompanying new potatoes with cornichons and cream make an incredibly easy, tasty and, surprisingly impressive in its simplicity, main course for a dinner party. I jettisoned the polenta croutons as they were completely tasteless and I didn't feel they added anything to the whole - the garden birds enjoyed them anyway!

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