Salmon with Vegetables
Why do we love fish so much? The body probably knows much more about itself than we do. Nerve tissue needs phosphorus and asks for the right food. And for mental work, eating fish matters no less than the obligatory morning coffee.
Listen to the advice of nutritionists and your own body, and eat fish. Not so long ago, only some 30 years back, every canteen had a “fish day”. It was healthy and often even tasty, even though salmon with vegetables was not on the menu. Unfortunately, these days we usually eat fish not regularly but now and then. And that is a mistake! A big mistake!
At home we cook fish regularly. Sometimes, especially when we want mashed potatoes on the side, we make fish meatballs. If the family wants red fish, we buy a whole salmon and cut it into steaks. It lasts a long time.
From the salmon head and tail we make soup or homemade ukha. From the steaks we make an amazing dish, pasta with salmon, and from smoked fish, a salmon salad.
But our favorite homemade salmon dish is salmon with vegetables. Fried seasonal vegetables such as carrot, parsnip or celery root, plus frozen green peas and green beans. A whole salmon steak is braised with the vegetables. Thanks to the small amount of spices and liquid, salmon with vegetables is more like fish cooked in its own juices.
Ingredients
1 serving
- Salmon (steak) 1
- Carrot 1
- Parsnip (root) 1
- Celery stalk 1 stalk
- Green beans, frozen 100 g
- Green peas, frozen 100 g
- Olive oil 3 tbsp
- Dry white wine 2 tbsp
- Sugar 0.5 tsp
(2 g) - Hot water 0.5 cup
(100 ml) - Dried oregano a pinch
- Ground ginger on the tip of a knife
- Salt, ground black pepper to taste
- Lemon 1 wedge
Step-by-step recipe
Preparation
The dish cooks fairly quickly, so it is best to prepare the fish and all the vegetables first. You will need a large skillet with a lid.
Remove any scales from the salmon steak, then season it lightly with salt and pepper. Set the fish aside while the vegetable side dish cooks.
Peel the carrot and parsnip. Set the frozen peas and beans aside; there is no need to thaw them.
Cut the carrot and parsnip into cubes. Slice the celery stalk, not too coarsely.
Vegetables
Pour the olive oil into a well-heated skillet. Let the oil warm up a little.
Add the parsnip and carrot at the same time. Fry over above-medium heat, stirring often, until the vegetables start to brown, about 5 mins.
Season with salt and pepper to taste. Add a pinch of dried oregano and ground ginger on the tip of a knife.
Add the sliced celery and keep frying for 2-3 mins.
Add the green beans and peas, 2 tbsp of dry white wine and 0.5 tsp of sugar (2 g). Stir and fry all the vegetables together for 6-7 mins over medium heat, until they become soft.
Add 0.5 cup of hot water (100 ml) to the vegetables and simmer under a lid over low heat for 5 mins.
Salmon and serving
With a spatula or spoon, carefully push the vegetables to the edges of the skillet to make room for the fish, and place the salmon steak into the liquid among the vegetables.
Cover the skillet with a lid and simmer over low heat for 10-12 mins, until the flesh of the fish turns opaque. From this point do not stir the vegetables; let the salmon with vegetables cook as it is.
If a lot of liquid has formed, remove the lid and let it boil off. But if everything is done right, by the end of cooking there should be no liquid left in the skillet.
Transfer the fish and vegetables to a large plate and add a wedge of lemon; salmon with vegetables goes well with lemon.
Calories and macros
995 kcal
Serving ≈ 560 g
- Protein45 g19% of kcal
- Fat66 g63% of kcal
- Carbs43 g18% of kcal
100 g178 kcalProtein 8 gFat 11.7 gCarbs 7.7 g
Calculated from the recipe ingredients, excluding salt and spices. Data: USDA and Matvaretabellen.
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