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20 October 2014

Provencal salmon with fresh salad

As we all know fish is a very important part of our healthy nutrition. As a major source of healthy omega-3 fats fish and other seafood is also rich in vitamin D and selenium, high in protein and low in saturated fat. Its well-known that consuming fish is good for the heart and blood vessels. I've also read that eating approximately one to two 100 g servings of fatty fish a week—salmon, herring, mackerel, anchovies, or sardines—reduces the risk of dying from heart disease by 36 percent. Women who are or may become pregnant, nursing mothers, and young children should also eat fish except of shark, swordfish, king mackerel, or tilefish (sometimes called golden bass or golden snapper) because they contain high levels of mercury.

That is why I decided to present you my favorite variation of fish recipe. I've chosen a piece of salmon fillet without bones. If you have children I would strongly recommend you to cook this part of salmon because it contains no bones and therefore is not dangerous for them. This portion of fish is enough for 2. That means, that one serving consists of 150g of salmon.

So grab the ingredients and lets get fished ;)


300 g salmon fillet
salt and pepper
1 tsp butter
3 leaves romaine
2 tomatos
1 champignon
1/4 green pepper
1 tbsp white wine vinegar
1 tbsp extra virgin olive oil
1 tsp lemon juice
1/2 tsp honey
2 tsp herbs la provence

A lot of cooks recommend that fish should be cooked at high temperatures for a short period of time. As the time depends on how thick the fish is you can use the following rule: for every 2 cm of the fish add 10 minutes.

Cooking fish doesn't need a lot of preparations or time. Wash the fillet under cold water. Soak it with a paper towel, add some pepper and salt. And of course 1 tsp of herbs la provence. Put it away for about 10 minutes. If you want to make all preparations in advance you can do this step earlier and just keep the fillet in the fridge until you decide to cook it.

Preheat the oven at about 200-220°C. Meanwhile lets make a perfect crust. Put butter into a frying pan and preheat it. Bake the fish 1-2 minutes from each side until it has a tasty crispy crust. Than put the fillet into the oven and bake another 10-15 minutes (check the baking time using my Tipp! above).
While the fish is in the oven chop vegetables and prepare a salad dressing.
Wash vegetables. Chop the romaine leaves, tomatos, pepper, champignon. Yes, I use a fresh champignon. It tastes very good in a salad;)

For a dressing mix thoroughly white wine vinegar, olive oil, lemon juice, honey and herbs la provence. Add some salt and pepper as well. And the salad is ready;)

Take the salmon out of the oven and serve with a fresh salad.
Enjoy a main dish full of healthy vitamins, omega-3 fats and protein.

Such a dinner will make your day!
Bon appetit ;)

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