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Diet & Nutrition 20 Sep 2018

Recipe: Pan Seared Salmon with Asparagus & Herb-Lemon Sauce

Salmon is one of the best sources of omega-3 fatty acids

Salmon is one of the best sources of omega-3 fatty acids. Regular intake of omega-3 fatty acids is associated with a decreased risk of numerous cardiovascular health problems including heart attack, stroke, high blood pressure, blood cholesterol and triglyceride levels.

Ingredients

  • 100g skinless salmon fillet
  • 60g peeled asparagus
  • 30g sliced green zucchini
  • 30g sliced yellow zucchini
  • 30g slow cooked Roma tomatoes
  • 60g boiled chickpeas
  • 5g fresh basil
  • 2g fresh thyme
  • 5g fresh tarragon
  • 10g fresh parsley
  • 1g salt
  • 2g pepper
  • 80ml healthy lemon vinaigrette

Instructions

  1. Season the salmon with half the salt and pepper.
  2. In a non-stick pan, sear the salmon fillet on both sides until golden brown.
  3. Place the zucchini slices and the asparagus along with the salmon; cover with a lid until cooked.
  4. Remove the salmon and add boiled chickpeas to the pan.
  5. Add the rest of the salt, pepper and chopped thyme. Add 15ml of water and cook until water evaporates. Add the slow cooked Roma tomatoes.
  6. Puree the basil, parsley and tarragon into a fine paste.
  7. Warm the healthy lemon vinaigrette; remove from the heat and add the pureed herbs to it.
  8. Place the salmon on the vegetables, and the chickpeas on a plate. Drizzle the herb-lemon sauce around the edge.

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