Thursday, 27 September 2012

Recipe - Pan Fry Salmon Fillet With Mixed Vegetable Salad

This is a quick and easy recipe. It is delicious and healthy. It is a one-dish meal that gives you the protein and vitamins to see you through the day.

The salmon has lots of omega-3 fattt acids to help the blood circulation and aid brain cell connection. Better brain cell connection helps to avoid depression and improves learning capabilities. The salmon also has vitamin D to help maintain and strengthen strong bones.

The mixed vegetables of green and purple lettuce provide lots of vitamins A, C and K. The lettuce also has lots of minerals like potassium, manganese, zinc, copper and phosphorus. The colourful vegetables also make the dish looks appetizing.

80 grams salmon fillet, pat dry and lightly seasoned with salt and black pepper
Salad vegetables of purple lettuce, green butterhead lettuce, tomato and slice onions
Dressing - combine lemon juice, lemon zest, brown sugar, mustard, black pepper, salt and a little olive oil.

Mix the salad vegetables and the dressing well and set aside on a serving plate

Pan fry salmon in olive oil skin side down, till brown.
Turn over and fry the other side, abot 2 minutes on each side.

Once done, squeeze some lemon juice on the salmon and sprinkle with some lemon zest

Serve salmon on the bed of salad mix.

A short video on salmon with spinach salad.

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