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Salmon with spring onion mash recipe

A piece of cooked salmon served with broccoli on a bed of spring onion mash

Prep time
20 mins

Cooking time
25 mins

Medium effort


  • 1kg potatoes, peeled and cut into chunks
  • 6 spring onions, finely sliced
  • 1 tsp vegetable oil
  • 4 salmon fillets
  • 4 tbsp 1% fat milk
  • 2 tbsp fresh parsley, chopped
  • 250g broccoli, broken into florets
  • 1 pinch ground black pepper
Nutritional information

Nutritional analysis, per serving (1/4 recipe)

  • 1,904kJ / 445kcal
  • 33g protein
  • 46g carbohydrate of which 4g sugars
  • 16g fat of which 3g saturates
  • 7g fibre
  • 110mg sodium equivalent to 0.3g salt


Cook the potatoes in boiling water for 20 minutes, until tender, adding the spring onions to the saucepan 5 minutes before the end of cooking time.


When the potatoes have been cooking for 10 minutes, start to prepare the salmon. Heat the vegetable oil oil in a non-stick frying pan, brushing it over the surface.


Add the salmon, skin side down. Cook over a high heat for 2 to 3 minutes, without moving the fillets. Turn the salmon over, reduce the heat and cook for a further 3 to 4 minutes.

Use haddock, coley or cod fillets instead of salmon, or try using trout fillets or stakes.


At this point, put the broccoli on to cook in a little boiling water – it will take about 5 to 6 minutes. Let the salmon rest for a few minutes while making the mash.


Drain the potatoes and spring onions and mash thoroughly. Beat in the milk and parsley. Reheat on the hob for 1 minute, beating well. Share the mash between 4 warmed plates and arrange the salmon fillets on top. Serve with the broccoli.

Try using chopped chives or dill instead of parsley, or use a pinch of mixed dried herbs.