Lifestyle

RECIPE: Quick mid-week fish meal

For a quick and easy meal with a touch of luxury you can't go past salmon.
For a quick and easy meal with a touch of luxury you can't go past salmon. 123rf

AS WE all know, oily fish (while it sounds profoundly unappetising) is good for us and, despite the description, tastes good too.

I've perfected a few recipes over the years that are easily trotted out at a moment's notice and, providing you don't overcook the delicate fish flesh, they are invariably crowd-pleasers.

Salmon fillets can be simply pan-fried in a non-stick pan and topped with a handful of fresh herbs and a squeeze of lemon or lime juice, or you can pull out all the stops and serve with a rich and delicious lemon- or mustard-flavoured beurre blanc sauce.

It's easy to overcook salmon, particularly if you buy fillets from the thicker part of the body as opposed to tail pieces or cutlets.

If you have pieces that vary in thickness, cut the thinner sections away and add them to the pan after the thicker portions have had a chance to cook.

Remove the pan from the heat while the fish is still pink in the centre as it will continue to cook.

Today's recipe is an easy one.

Lemon pepper adds zing to seafood and chicken without too much heat.

Serve with steamed whole potatoes and fresh vegetables or a salad.

Lemon pepper salmon

Serves 4

 

INGREDIENTS: 4 Atlantic salmon fillets

2tbs lemon pepper seasoning

lemon wedges

fresh coriander leaves (optional)

To serve: steamed potatoes and vegetables or salad

 

METHOD: Heat a non-stick frypan over medium heat.

Place salmon fillets in the pan skin-side down, increase heat and cook until skin is crisp, about four minutes for a thick fillet, three minutes for a cutlet or tail piece.

Sprinkle top of fillets with lemon pepper and turn.

Cook other side until fish is almost cooked through; it should still be quite pink in the centre.

Remove from heat and stand, covered, for three minutes.

Serve with lemon wedges and coriander leaves (if desired).

Topics:  easy eating fast general-seniors-news mid-week meal recipe salmon


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