‘Salveg’ (See what we did there? 😉) your hectic weekdays with this delightfully quick one pan recipe that involves simple, ingredients, with a Mediterranean twist.
Packed full of colours, flavours & healthfulness this dish can be a go-to for those who are short on time but still want something to satiate the senses.
Here we’ve used a classic mix of courgette, white potato & tomatoes.
The combination provides a rich source of potassium, an often under consumed mineral which is what makes Mediterranean based .
In addition to the potassium we have the heart healthy, brain bolstering omega-3 fatty acids from salmon.
All combined in a palate friendly, mouth watering delight that’ll be a regular go to for sure!
Less talk, more cooking
Here’s what you’ll need:
Serves 1 person
200g of white potato, diced into bite size chunks & rinsed under cold water
100g-125g skin on Salmon Fillets
100g of cherry tomatoes
1 courgette, halved & sliced
1 garlic clove
2 tsps. of dried mixed herbs
20g of panko breadcrumbs or GF breadcrumbs
10g of fresh coriander (swap for parsley if you bot tolerated).
3 tsps. of Extra Virgin Olive oil (EVOO)
Sea salt & pepper
15g of feta cheese (use Dairy Free version if vegan/DF)
1 tsp of freshly chopped chilli (optional)
Here’s how to put it together:
1. Preheat the oven to 200oC. Add the potatoes to a baking tray and season with a pinch of salt and a teaspoon of the Extra Virgin Olive oil. Toss around to coat all the potatoes in the salt & oil.
Bake in the oven for 15 minutes.
2. Add the courgette & tomatoes to a bowl. Season with the dried herbs, a pinch of sea salt, pepper and another tsp of Extra Virgin Olive oil and mix it all up.
3. Remove the potatoes from the oven after the 15 minutes & add the seasoned tomatoes & courgette to the baking tray.
Give the tray a good mix and put it back in the oven for another 5-8 minutes while you prepare the salmon fillet.
4. In a shallow bowl/plate cover the salmon piece with the breadcrumbs and spread the equally on both sides of the fillet. Spray the each side of fillet with 5 sprays of the 1kcal spray.
Add the salmon fillet on top of the vegetables in the tray and cook for another 15 minutes or until the breadcrumbs go crispy, golden & the fish is cooked.
5. Chop the coriander/parsley & red chilli. Grate the garlic. Add them all to a bowl and season with salt & the remaining olive oil. Stir together.
6. Serve the salmon on top of the vegetables. Drizzle the coriander/parsley, red chilli & garlic oil over the top & enjoy!
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