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Baked Salmon with Herbs, and Avocado, Potato and Parsnip Mash

by Finy (follow)
For more recipes by Finy, check out my website: www.finysfood.blogspot.com.au/
Dinner (2274)      Healthy (1888)      Family (1525)      Vegetables (486)      Fish (236)      Omega3 (10)      Mash (5)     


Salmon is supposedly the healthiest of fish as it has more than three times the 250mg recommended minimum daily dose of omega-3s.

I don't eat it often enough as I always think of it as tasteless, but this recipe put an end to this way of thinking! I baked it as this is always healthier than frying fish, and basically it was a very healthy and enjoyable meal.

Preparation Time: 20 minutes
Cooking Time: 40 minutes
Makes: 2 servings

For the baked salmon
About 250 g fresh salmon fillet, skin on
¾ shallot, finely chopped
2 tbsp parsley, chopped
¾ tsp dried dill (or 1 tbsp fresh)
Zest of a small lemon, or ¾ tbsp
Sea salt

For the mash
500 g potatoes, peeled and chopped
350 g small parsnips
1 tbsp oil
Under 1/3 cup hot milk
1 medium ripe avocado
1 tbsp lemon juice

For the mash
Place the potatoes and parsnip in a saucepan of cold water, bring to the boil and boil for about 15 minutes, or until the vegetables are tender.

Drain them, and put back on the heat for a few seconds to dry them out. Remove from the heat, and mash.


With a wooden spoon, gradually pour in the oil and add in the hot milk.

Continue mashing until it is smooth, and add some salt and pepper, to taste.

Just before serving, scoop the avocado flesh into a bowl, add the lemon juice and roughly mash.

When you have put the salmon on the serving plates, add the avocado into the mash and swirl it through. Drizzle with a bit more olive oil.


For the salmon
About half an hour before you start, take the salmon out and leave it on the bench to bring it to room temperature.

Put a pan ½ full of water in the oven on the lower rack and preheat to 120°/100° fan forced. Salmon is best cooked slowly.

Prepare the herb paste by finely chopping the shallot, and parsley. Add the zest of the lemon, mix and moisten with a bit of olive oil to form a rough paste.


Using baking paper, or lightly oiling a tray, place the salmon fillet skin down, on to this tray.

Coat the salmon with the herb paste forming a thick layer and press it down a bit.


Bake the salmon on the middle rack (above the water), for about 25 minutes - depending on the thickness. It is done when a knife put in the thickest part of the salmon, separates into flakes.

Take out of the oven, cut into two pieces and place on serving plates, skin side down. Add the salt immediately as this should retain the shape and if using a thick salt, give a crunchy taste.

If you have any leftovers, they are delicious in a salmon salad with a bit of mayonnaise or thick yogurt.

Serve on or next to the mash. I also served with some coleslaw.


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