Pan-fried salmon with watercress, polenta croutons & capers

Pan-fried salmon with watercress, polenta croutons & capers

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(5 ratings)

Prep: 10 mins Cook: 20 mins


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

  • Healthy

Nutrition: per serving

  • kcal367
  • fat22g
  • saturates4g
  • carbs13g
  • sugars1g
  • fibre2g
  • protein31g
  • salt0.66g
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  • 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)



    An Italian storecupboard staple, polenta has its roots in the peasant cuisine of northern Italy…

  • 50g plain flour
  • 3 tbsp olive oil
    olive oil

    Olive oil

    ol-iv oyl

    Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…

  • 6 boneless, skinless salmon fillets approx 140g/5oz each
  • 200g watercress, washed and thick stalks removed



    With deep green leaves, and crisp, paler stems, watercress is related to mustard and is one of…

  • 2 tbsp capers in brine, drained
    Capers in bowl



    Capers are the small flower buds of the Capparis shrub that grows in the Mediterranean. As they…

  • squeeze lemon juice


  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.

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Comments, questions and tips

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1st Apr, 2012
Lovely, really liked the polenta croutons - I made my own polenta and added black olives and parmesan to it.
30th Mar, 2011
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.
27th Feb, 2011
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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