Skip to main content

Salmon with spring onion mash recipe

You can buy salmon fillets quite economically now. Try serving them with mash, flavoured with spring onions and chopped fresh parsley.

Prep: 20 mins
Cook: 25 mins
Serves 4

Nutritional information

Per serving (1/4 recipe):

  • 1,904kJ / 445kcal
  • 33g protein
  • 46g carbohydrate of which 4g sugars
  • 16g fat of which 3g saturates
  • 7g fibre
  • 0.3g salt
A piece of cooked salmon served with broccoli on a bed of spring onion mash

Ingredients

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

Method

  1. 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.

  2. 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.

  3. 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.

    Information:

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

  4. 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.

  5. 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.

    Information:

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

Sign up for Cook Together emails

Get the family involved and make tasty meals from scratch!

Every week for 4 weeks you will get 2 healthy recipes – with videos, easy-to-follow instructions and a shopping list – straight to your inbox.