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Pan-seared salmon with basil salsa
By quickly cooking the fish, the subtle flavour is sealed in then complemented by the basil salsa.
What you need
- For the basil salsa
- 3 firm ripe tomatoes, de-seeded and diced
- 3 salad onions, trimmed and finely chopped
- 3-6 tsp fresh basil leaves, shredded
- 1 clove garlic, peeled and crushed
- seasoning
- 225 g dried tagliatelle
- 90 ml rapeseed oil
- 4 sprigs fresh thyme
- 3 tsp lemon juice
- 375 g thick salmon fillets, skinned and cut into large bite-sized pieces
Method
Mix together the tomatoes, salad onions, basil leaves, garlic and seasoning. Cover and chill.
In a large pan, cook the pasta in plenty of boiling water until 'al dente'. Drain well and keep hot.
In a small pan, warm 2/3 of the oil. Take off the heat. Stir in the thyme, lemon juice and seasoning and leave to infuse.
Heat the remaining oil in a heavy-based frying pan. Sear the salmon for 3-4 min, turning carefully during cooking, until crispy on the outside and just cooked in the middle.
Spoon the tagliatelle onto hot serving plates. Top with the salmon and basil salsa mixture.
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Preparation 15 minutes Cook 4 minutes Total 19 minutes -
Energy 636 kcal/serving Fat 12.9 g/serving Carbohydrates 205.72 g/serving Glycaemic Index 39 Glycaemic Load 20.27 
Serving suggestion
New potatoes and broccoli.
Cook's tip
| Per portion | Per 100g | Men | Women | |
|---|---|---|---|---|
| Energy (kj) | 2662 | 1015 | 10475 | 8350 |
| Energy (kcal) | 636 | 242 | 2500 | 2000 |
| Protein (g) | 30.2 | 11.5 | ||
| Carbohydrate (g) | 52.1 | 19.9 | 345 | 275 |
| Fat (g) | 33.7 | 12.9 | 95 | 70 |
| Fat (saturated) (g) | 3.98 | 1.52 | ||
| Fibre (g) | 2.62 | 1.00 | ||
| Sodium (mg) | 74.6 | 28.5 | ||
| Salt (equivalent) (g) | 0.19 | 0.07 | 7 | 5 |
| Per Portion | Per 100g | RDA | |
|---|---|---|---|
| Vitamin A (µg) | 55.7 | 21.2 | 800 |
| Vitamin B-12 (µg) | 2.98 | 1.14 | 1 |
| Vitamin B-6 (mg) | 0.81 | 0.31 | 2 |
| Vitamin C (mg) | 19.0 | 7.24 | 60 |
| Vitamin D (µg) | 0.00 | 0.00 | 266 |
| Vitamin E (mg) | 4.71 | 1.80 | 10 |
| Zinc (mg) | 1.34 | 0.51 | 15 |
| Calcium (mg) | 43.6 | 16.6 | 800 |
| Folate (mcg) | 195 | 74.7 | 200 |
| Iron (mg) | 3.41 | 1.30 | 14 |
| Magnesium (mg) | 70.7 | 27.0 | 300 |
| Niacin (mg) | 13.2 | 5.04 | 18 |
| Pantothenic acid (mg) | 1.88 | 0.72 | 6 |
| Riboflavin (mg) | 0.45 | 0.17 | 1.6 |
| Phosphorous (mg) | 363 | 138 | 800 |
| Thiamin (mg) | 1.06 | 0.41 | 1.4 |
This recipe is:
Demi-veg
Corn-free
Cow-dairy free
Dairy free
Egg free
Peanut free
Shellfish free
Yeast free
What the text colours mean:
- Low in fat
- High in fibre
- Rich source
- Known source
This recipe is estimated to provide the nutritional content shown alongside.
The following ingredients were not included in the calculations because their contribution to nutrition is negligible seasoning or unavailable
IMPORTANT: You should consult a doctor before making any significant dietary changes. The information presented here or made available through this website is intended as a guide to help you plan a healthy diet. It is not intended to replace or substitute for the services of trained health professionals.
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