Name: Pan-fried salmon with watercress, polenta croutons & capers
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 6
Cuisine: Italian
Ingredients: 250g cooked polenta either bought ready-made or made from the grain (follow pack instructions and allow it to cool and set on a tray); 50g plain flour; 3 tbsp olive oil; 6 boneless, skinless salmon fillets approx 140g/5oz each; 200g watercress washed and thick stalks removed; 2 tbsp capers in brine, drained; squeeze lemon juice

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Pan-fried salmon with watercress, polenta croutons & capers

Pan-fried salmon with watercress, polenta croutons & capers

Stephen Terry

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Serves 6

Easy

Prep: 10 mins

Cook: 20 mins

A star rating of 4.2 out of 5.5 ratingsRate

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Heart-healthy salmon is ideal for a dinner party. Use pre-cooked polenta to make this main course recipe even easier

Healthy

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A star rating of 4.4 out of 5.3 ratings

Ingredients

Nutrition

Units:

MetricUS

250g cooked polenta

either bought ready-made or made from the grain (follow pack instructions and allow it to cool and set on a tray)
50g plain flour
3 tbsp olive oil
6 boneless, skinless salmon fillets

approx 140g/5oz each
200g watercress

washed and thick stalks removed
2 tbsp capers

in brine, drained
squeeze lemon juice

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Nutrition: per serving

kcal367
fat22g
saturates4g
carbs13g
sugars1g
fibre2g
protein31g
salt0.66g

low

Method

step 1

Cut the polenta into approximately 1.5cm cubes, toss in flour and fry in a little oil until slightly coloured. Keep warm.
step 2

Heat oven to 190C/170C fan/gas 5. Heat the remaining oil in a non-stick pan and fry the salmon portions for 1 min on each side until lightly golden, then transfer to a non-stick baking tray and cook in the oven for 8-10 mins. Test the fish to see if it is cooked by pushing a cocktail stick into the top of it. If the fish offers resistance, then it is not fully cooked and will need further cooking. When cooked, remove from the oven and set to one side.
step 3

Dress the watercress with a little olive oil and a few drops of lemon juice. Scatter the polenta croutons and capers over each salmon fillet and serve with the watercress.

Recipe from Good Food magazine, March 2011

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A star rating of 4.2 out of 5.5 ratings

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