Your Last Mouthful

Cardiff based food blog

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Change For Life Challenge- Wednesday

Evening meal- Salmon with Parsley Mash

Having tried a breakfast and lunch option, I thought it was time for a healthy dinner recipe. I chose salmon with parsley mash from the recipe booklet. I love salmon and it’s so good for you and low in fat. Ideally you should try to eat oily fish at least once a week which I do try to do and salmon is a favourite of mine.

Ingredients for the dish

Ingredients for the dish

This recipe was extremely easy. The mash was straight forward and the spring onion and parsley added something extra without being fiddly or difficult to do. The salmon took slightly longer to do than instructed but the timings are always a guide, you just need to cut it open slightly to make sure it’s cooked all the way through.

Personally, I like a bit of butter in my mash usually but it was actually fine without. I will still add butter and cream for a special meal but for a mid-week meal, it is absolutely fine without. Overall it was it fresh, healthy and very very easy.

It’s one of those dishes that you can make look impressive with the presentation when in fact there was very little to it.

One of those dishes that you can make look more inpressive than it is

One of those dishes that you can make look more impressive than it is

Recipe- serves 4

445 calories per portion, 20 minutes prep time, 25 minutes cook time


1kg potatoes, peeled and cut into chunks

6 spring onions, finely sliced

1 tsp vegetable oil

4x 120g salmon fillets

4 tbsp semi-skimmed or 1% fat milk

2 tbsp chopped fresh parsley

1 head broccoli, broken into florets

freshly ground black pepper

What to do:

1. Cook the potatoes in boiling water for 20 minutes until tender. Add the spring onions 5 minutes before the end of the cooking time.

2. When the potatoes have been cooking for 10 minutes, it’s time to prepare the salmon. Heat the vegetable oil in a non-stick frying pan. Add the salmon, skin side down. Cook over a high heat for 2-3 minutes. Turn the salmon over, reduce the heat and cook for a further 3-4 minutes.

3. Cook the broccoli in a little boiling water for about 5-6 minutes. Rest the salmon for a few minutes while you make the mash.

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

If you’d like to try some more healthy recipes, order your free recipe booklet.

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