Salmon is a leading source of omega-3 fatty acids, which are known for their health-boosting qualities. And coming in under 500 calories, this protein-packed salmon and chive butter sauce recipe – served with roast potatoes, tomatoes, and tenderstem broccoli – is the perfect combination of health and luxury to add to your weekly menu.
Preparation time: 40 minutes
Serves: 2
Ingredients
- 125g baby plum tomatoes
- 2 salmon fillets
- 150g tenderstem broccoli
- 30g unsalted butter
- 450g potatoes
- ½ bunch of chives
- Salt and pepper to season
Method
1. Preheat your oven to 220℃/220℃/gas mark 7. Take your butter out of the fridge and allow it to reach room temperature.
Chop the potatoes into 2cm chunks (no need to peel) and place them onto a large baking tray. Drizzle with oil and season with salt and pepper. Toss to coat, then spread out in a single layer. TIP: use two baking trays if necessary.
Once the oven’s hot, roast the potatoes on the top shelf until golden, 25-35 minutes. Turn halfway through.
2. Meanwhile, chop the tomatoes in half and pop them onto a piece of foil with a drizzle of oil, then season with salt and pepper. Fold the foil, sealing on all sides to create a parcel.
Finely chop the chives (use scissors if easier). Halve any thick broccoli stems lengthways.
Once the potatoes have been in the oven for 10 minutes, pop the tomato parcel onto the potato baking tray and roast until softened, 15-20 minutes.
3. Meanwhile, put the butter in a small bowl and mash with a fork until soft. Stir in the chives and season with a pinch of salt and pepper. Set your chive butter aside at room temperature.
Bring a large saucepan of water to a boil with ½ tsp of salt for the broccoli.
4. About 10 minutes before the potatoes and tomatoes are cooked, heat a drizzle of oil in a large frying pan on high heat. Season the salmon with salt and pepper.
Once hot, carefully place the salmon in the pan, skin-side down. Cook for 4-5 minutes before turning over and cooking for 3-4 minutes on the other side. TIP: to get crispy skin on the fish, don’t move it around when it’s cooking skin-side down.
IMPORTANT: Wash your hands and equipment after handling raw fish. The fish is cooked when opaque in the middle.
5. While the salmon cooks, add the broccoli to the pan of boiling water and cook until just tender, 3-5 minutes.
Once cooked, drain in a colander, then return to the pan. Drizzle with a little oil and season with salt and pepper. Cover with a lid to keep warm.
6. When the salmon is cooked, remove the pan from the heat.
Turn the fillets back to skin-side down, then spread the chive butter over the top of each – it will melt from the heat of the fish.
Plate up the salmon fillets with the roast potatoes, broccoli, and tomatoes alongside. Spoon over any remaining chive butter from the pan. Enjoy!
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