Rating:
fatsecret members overall average rating
|
Salmon with Spinach and Lemon Mash
Looks fantastic and tastes delicious.
Ingredients
Directions
- Cook the potatoes in boiling water for 15-20 minutes until tender.
- Meanwhile, make the topping. Melt 1oz of the spread in a saucepan, add the flour and cook, stirring, for 1 minute. Remove from the heat and gradually stir in 7 fl oz of the milk.
- Bring to the boil, stirring, until thickened and smooth. Add 1 tbsp of the lemon rind, herbs, seasoning, peppers and egg. Stir well.
- Heat a non-stick frying pan or griddle and cook the salmon for 3-5 minutes on each side until golden brown. Transfer to a flameproof dish.
- Spoon the sauce over the fish, put under a hot grill until the topping is set and the salmon is just cooked through.
- Lightly cook the spinach according to packet directions.
- Drain and mash the potatoes, then stir in the remaining spread, milk and lemon rind. Serve with the fish and spinach.
27 members have added this recipe to their cookbook.
|
Reviews
Tastes fab and you can make it look proper haute cuisine posh if you stack it up neatly!
25 Jan 08 by member: Lucybell33
|
|
|
|
|
Review This Recipe
Sign in to review this recipe
|
|
|
Other Related Links
Kitchen
Related Recipe Collections
400-500 Calorie Recipes
Fish Main Dish Recipes
Spinach Recipes
Salmon Recipes
Other Related Recipes
A famous dish in Latin America using fresh fish.
|
Homemade dish for lunch or dinner.
|
A tasty dish for Pescatarian diet.
|
Healthy, high-protein dish.
|
A dairy-free, low-carb dish that's ready in an hour.
|
Vietnamese-style, low-calorie dish with a light taste.
|
|
Share Your Recipes!
Nutrition summary:
|
|
There are 497 calories in 1 serving of Salmon with Spinach and Lemon Mash. |
|
Calorie break-down: 45% fat, 26% carbs, 30% protein. |
|
Nutrition Facts
Amount Per Serving
Calories
497
% Daily Values*
Total Fat
24.75g
32%
Saturated Fat
6.144g
31%
Trans Fat
-
Polyunsaturated Fat
7.537g
Monounsaturated Fat
9.002g
Cholesterol
139mg
46%
Sodium
314mg
14%
Total Carbohydrate
31.65g
12%
Dietary Fiber
5.4g
19%
Sugars
6.02g
Protein
36.77g
Vitamin D
0mcg
0%
Calcium
252mg
19%
Iron
4.05mg
22%
Potassium
1588mg
34%
Vitamin A
605mcg
67%
Vitamin C
116.9mg
130%
25%
|
of RDI*
(497 calories)
|
|
Calorie Breakdown:
Carbohydrate (25%)
Fat (45%)
Protein (30%)
|
|
* Based on a RDI of 2000 calories
|