Your Last Mouthful

Cardiff based food blog

Tag Archives: fish

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.


Foodie New Years Resolutions!

I’m a bit sad to say goodbye to 2011, it’s been a really good year for me in terms of food. I have been to some amazing places and eaten some outstanding food both in Cardiff and further afield.

I’m not one to make New Year’s Resolutions but with Your last Mouthful set to officially launch in February, I’m going to be doing a serious amount of eating and I’m very excited! To make sure that 2012 is a success and I make the most of it, I decided now would be a good time to start planning. With that in mind, here are my 5 Foodie New Years Resolutions!

1. Keep up my Foodie To Do List.

I started my Foodie To Do List in 2011. The aim was to list the top 5 places I would like to eat in Cardiff and the surrounding area and as I did, tick them off and add a new one. I was so lucky in 2011 as I was invited to eat at so many places that my list went to pot a bit. This year, I am going to make sure I upkeep it and visit that places listed that I am dying to try. Recommendations welcome!

2. Friday night is feast night!

I love cooking and so does my husband Mr.V. Unfortunately, we are very busy people and although we always cook, (unless we are lucky enough to be eating out) during the week it usually has to be something quick. We both love to spend hours slaving over a good meal so I declare Friday night- Feast Night! Every Friday, we will make sure we cook a stonker of a meal together. Seeing as we do have a life, this might not always be Friday night and it might not always be possible but we will aim to do it at least once a week.

3. Eat myself thin!

Obviously all this eating can take its toll so I try to exercise regularly to make sure I can still do up my jeans! I have generally been going to the gym or a gym class three times a week so I am going to make sure this continues into 2012 so I can continue filling my face without altering my waistline!

4. Eat more fish

I have developed a real love for fish recently and I want to make sure I eat more of it both and at home and when I eat out. I love the lightness  and freshness of fish and there are so many I just haven’t tried! I want to eat some unusual fish cooked in some unique ways in 2012.

5. Choose something different

Everyone has their favourites that they tend to gravitate towards on a menu. In 2012, I am going to try to pick the dish that I wouldn’t usually go for. There really isn’t anything I don’t like so there is no reason for me to always go for what I think is my favourite. Variety is the key!

I’ll let you know how I get on. Feel free to share your resolutions with me too.

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