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Dinner: Salmon with Spinach and Lemon Mash
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1 medium egg, lightly beaten
1 dash black pepper
2 oz fresh herbs, chopped (4 tbsp)
1 dash salt
2 tbsps lemon rind, finely grated
16 oz potatoes, cubes
8 oz spinach
1 medium red pepper, finely chopped
20 oz salmon steaks (4 x 5 oz)
1 oz plain flour
2 oz vegetable fat spread, reduced calorie
8 fl oz skimmed milk
Instructions
1. Cook the potatoes in boiling water for 15-20 minutes until tender.
2. 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.
3. Bring to the boil, stirring, until thickened and smooth. Add 1 tbsp of the lemon rind, herbs, seasoning, peppers and egg. Stir well.
4. 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.
5. Spoon the sauce over the fish, put under a hot grill until the topping is set and the salmon is just cooked through.
6. Lightly cook the spinach according to packet directions.
7. Drain and mash the potatoes, then stir in the remaining spread, milk and lemon rind. Serve with the fish and spinach.
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Get it now →Nutrition Facts
Serving Size: 4
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 497 kcal | ||
| Fat 24.75 g | ||
| Carbohydrate 31.65 g | ||
| Protein 36.77 g | ||
| Iron 90 mg | ||
| Calcium 100 mg | ||
| Cholesterol 139 mg | ||
| Monounsaturated Fat 9 g | ||
| Polyunsaturated Fat 7.54 g | ||
| Saturated Fat 6.14 g | ||
| Sodium 314 mg | ||
| Sugar 6.02 g | ||
| Potassium 1588 mg | ||
| Vitamin A 663 mcg | ||
| Vitamin C 779 mg | ||
| Fiber 5.4 g | ||
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