Seared Salmon With Cauliflower Colcannon
Seared Salmon With Cauliflower Colcannon
Photography by Joe Kim/TC Media
- Preparation time: 35 minutes
- Total time : 35 minutes
- Portion size: 4
This recipe makes 4 servings
Nutritional Info |
|
|---|---|
| Per serving: about | - |
| cal | 378 |
| pro | 27 g |
| total fat | 16 g |
| sat. fat | 3 g |
| carb | 34 g |
| dietary fibre | 6 g |
| sugar | 5 g |
| chol | 57 mg |
| sodium | 548 mg |
| potassium | 1,153 mg |
| % RDI: | - |
| calcium | 15 |
| iron | 19 |
| vit A | 98 |
| vit C | 212 |
| folate | 50 |
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 purée, 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.
Ingredients
- 1 tbsp 1tbspchopped fresh dill
- 1/4 tsp 1/4tspsalt
- 1/4 tsp 1/4tsppepper
- 4 4small, skinless salmon filletsalmon fillets, (1 lb/450 g total)
- 1 tsp 1tspolive oil
- 4 4lemon wedges
- Cauliflower Colcannon:
- 1 lb 1lbyellow-fleshed potatoes, (about 2 large), peeled and cut in chunks
- 4 cups 4cupscauliflower floretcauliflower florets
- 2 tsp 2tspolive oil
- 2 2cloves garlic, minced
- 1 1leekleeks, (white and light green parts only), halved lengthwise and sliced
- 4 cups 4cupsthinly sliced stemmed kale, (about half bunch)
- 2 tbsp 2tbsplight sour cream
- 2 tbsp 2tbsp2% plain Greek yogurt2% plain Greek yogurt
- 1/2 tsp 1/2tspsalt
- 1/2 tsp 1/2tsppepper
Preparation
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.
Additional information :
Change It Up
Seared Pork Chops With Cauliflower Colcannon
Substitute chopped fresh thyme for dill, and 12 oz (340 g) trimmed boneless fast-fry pork loin centre chops for salmon. Cook pork, turning once, until no longer pink inside, about 4 minutes.
Source : Canadian Living Magazine: February 2013
