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Seared Salmon on Herbed Mashed Peas

Give mashed potatoes a break by serving salmon on a bed of brightly seasoned pureed peas. You may need to thin the pea mixture; add one tablespoon of water at a time until you achieve the desired consistency.

Cooking Light NOVEMBER 2005

  • Yield: 4 servings (serving size: 1 salmon fillet and about 1/2 cup mashed peas)

Ingredients

  • 1 teaspoon butter
  • 1 cup thinly sliced leek
  • 1/4 cup water
  • 1 (10-ounce) package frozen green peas, thawed
  • 1 tablespoon chopped fresh basil
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons chopped fresh tarragon
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon black pepper, divided
  • 4 (6-ounce) salmon fillets
  • Cooking spray
  • Lemon wedges (optional)

Preparation

Heat butter in a medium nonstick skillet over medium heat. Add leek; cook 5 minutes or until tender, stirring occasionally. Add water and peas; cook 5 minutes or until peas are tender.

Place pea mixture in a food processor. Add basil, juice, and tarragon; process until smooth, adding more water if necessary. Stir in 1/4 teaspoon salt and 1/4 teaspoon pepper; keep warm.

Sprinkle salmon with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray. Add salmon, skin side down, and cook for 6 minutes or until golden. Turn, and cook for 8 minutes or until fish flakes easily with a fork or until desired degree of doneness. Serve salmon over warm mashed peas. Garnish with lemon wedges, if desired.

Nutritional Information

Amount per serving
  • Calories: 393
  • Calories from fat: 46%
  • Fat: 19.9g
  • Saturated fat: 4.4g
  • Monounsaturated fat: 7g
  • Polyunsaturated fat: 6.9g
  • Protein: 38g
  • Carbohydrate: 13.8g
  • Fiber: 3.5g
  • Cholesterol: 103mg
  • Iron: 2.2mg
  • Sodium: 482mg
  • Calcium: 54mg
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Seared Salmon on Herbed Mashed Peas recipe

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