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
- 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
- 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
MethodCauliflower 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
- Iron 19.0
- Folate 50.0
- Calcium 15.0
- Vitamin A 98.0
- Vitamin C 212.0