Seared Salmon With Cauliflower Colcannon

Seared Salmon With Cauliflower Colcannon Image Author: Canadian Living Credits: Seared Salmon With Cauliflower Colcannon Image

This updated take on colcannon gets a nutrient boost from kale and substitutes less-starchy cauliflower for some of the traditional white potato. We've used a food processor to create a superfine pur?e, but you can use a food mill for an even smoother texture. This dish has a fair amount of fat, but most of it comes from the salmon and olive oil, which both contain heart-smart unsaturated fats. The salmon also provides heartprotective omega-3 fats.

  • Portion size 4 servings
  • Credits : Canadian Living Magazine: February 2013

Ingredients

  • 1 tablespoon chopped fresh dill
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 4 salmon fillets (1 lb/450 g total)
  • 1 teaspoon olive oil
  • 4 lemon wedges
Cauliflower Colcannon:
  • 1 lb yellow-fleshed potatoes (about 2 large), peeled and cut in chunks
  • 4 cups cauliflower florets
  • 2 teaspoons olive oil
  • 2 cloves garlic minced
  • 1 leek (white and light green parts only), halved lengthwise and sliced
  • 4 cups thinly sliced stemmed kale (about half bunch)
  • 2 tablespoons light sour cream
  • 2 tablespoons 2% plain Greek yogurt
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper

Method

Cauliflower Colcannon: In large saucepan of boiling water, cook potatoes for 5 minutes. Add cauliflower; cook until potatoes and cauliflower are tender, about 10 minutes. Drain.

Meanwhile, in large nonstick skillet, heat 1 tsp of the oil over medium heat; cook garlic until fragrant, about 1 minute. Add leek; cook, stirring, until softened, about 3 minutes. Transfer to plate.

Add remaining oil, kale and 3 tbsp water to pan; cook, stirring occasionally, until softened, about 5 minutes. Add to leek mixture.

In food processor, pulse together potatoes, cauliflower, sour cream, yogurt, salt and pepper just until smooth. Transfer to bowl; stir in kale mixture. Cover and keep warm.

Sprinkle dill, salt and pepper over both sides of salmon. In nonstick skillet, heat oil over medium-high heat; cook salmon, turning once, until fish flakes easily when tested, about 6 minutes. Serve over colcannon with lemon wedges.

Nutritional facts Per serving: about

  • Fibre 6 g
  • Sodium 548 mg
  • Sugars 5 g
  • Protein 27 g
  • Calories 378.0
  • Total fat 16 g
  • Potassium 1153 mg
  • Cholesterol 57 mg
  • Saturated fat 3 g
  • Total carbohydrate 34 g

%RDI

  • Iron 19.0
  • Fibre 0.0
  • Folate 50.0
  • Sodium 0.0
  • Sugars 0.0
  • Calcium 15.0
  • Protein 0.0
  • Calories 0.0
  • Total fat 0.0
  • Vitamin A 98.0
  • Vitamin C 212.0
  • Potassium 0.0
  • Cholesterol 0.0
  • Saturated fat 0.0
  • Total carbohydrate 0.0
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Seared Salmon With Cauliflower Colcannon

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