Pan Roasted Salmon with Purple Sprouting Broccoli and Anchovy-Rosemary Sauce
This recipe is the bomb and really was my first introduction to salmon (I am 31) now I eat Salmon once a week!
This recipe is the bomb and really was my first introduction to salmon (I am 31) now I eat Salmon once a week!
- Carbohydrate 11.3916027580645 g
- Cholesterol 143.525 mg
- Fat 11.7252429655609 g
- Fiber 4.61150124127365 g
- Protein 57.1677521008065 g
- Saturated Fat 2.17562890131175 g
- Serving Size 1 1 Serving (422g)
- Sodium 1407.47731129028 mg
- Sugar 6.78010151679087 g
- Trans Fat 2.12378363744094 g
- Calories 377 calories
Step-by-step
- Preheat oven to 200oC
- Make anchovy sauce
- Pound the rosemary in a pestle and mortar until you have a paste
- Add the anchovy fillets and pound again until dark green paste
- Add teh lemon juice, a couple of glugs of olive oil and some pepper
- Mix until you have a good drizzling consistancy
- Heat a large, ovenproof, non-stick pan with a little olive oil
- Put the salmon skin, side down
- Season with S&P and cook for 2 minutes
- Flip them over and put in the oven for 3-4 minutes
- Just after the salmon goes in the oven blanch the broccoli in boiling water forabout 3-4 minutes
- To serve toss the broccoli in the anchovy sauce
- Place the filit on top of the broccoli and drizzle sauce over it
Cooking with a single ovenproof skillet minimizes cleanup when working in a compact kitchen. Fresh rosemary requires thorough mechanical breakdown in a mortar to release its aromatic oils before salted anchovies enter the mix. Preserved anchovies dissolve into a savory paste that acts as an intense seasoning base, replacing added salt entirely.
- Pound fresh rosemary leaves completely into a paste before adding anchovies to prevent fibrous bits in the sauce.
- Place salmon fillets into the preheated pan skin-side down to render the fat and achieve a crisp exterior texture.
- Transfer the pan to an oven heated to 200 degrees Celsius for precisely three to four minutes to prevent the protein fibers from drying out.
- Blanch purple sprouting broccoli in boiling water for three to four minutes so the stalks retain a crisp bite rather than turning mushy.
