Pan Fried Salmon With Pea And Citrus Crush

Pan Fried Salmon With Pea And Citrus Crush

1 hour

Serves 4


Nutritional information

Per serving: 565 kcal, 32.8g fat, 4.6g saturates, 8g sugars, 0.5g salt


2 tbsp of rapeseed oil

4 x 180g Salmon fillets

4 branches of cherry tomatoes on the vine

A squeeze of lemon juice

Sea salt and black pepper


For the citrus crush:

750g of frozen peas

Juice and rind of 2 large lemons

Sea salt and black pepper

2 tbsp of rapeseed oil

 A pinch of sugar



Preheat oven to 200°C/400°F/Gas Mark 6

Heat a frying pan and add the rapeseed oil, seal the salmon fillets on each side and place on a baking sheet with the cherry tomatoes, drizzle over the juices from out of the frying pan along with a good squeeze of lemon juice, season well with sea salt and black pepper and roast in the oven for 8-10 minutes, until the salmon is just about cooked.

Meanwhile, boil the peas in salted water for 3 minutes, drain and return to the pan and reserve. When the fish is cooked, drain the fish cooking juices over the peas, add the lemon rind, season with sea salt and black pepper and crush the peas with a potato masher. Mix the oil and lemon juice together with a pinch of sugar, sea salt and black pepper. Place the pea crush on 4 plates and top with the salmon, the vine tomatoes and drizzle with the lemon dressing.

The pea and citrus crush is also good served with pan fried chicken breast.

Serves 4


The less water you use when cooking peas, the less vitamin C is lost. Steaming helps to conserve this vitamin.

When boiling frozen peas, add enough water to cover, bring to the boil and then cover and simmer for 3 minutes. To microwave 227 grams (8oz) of frozen peas add 15ml (1 tablespoon) of water, place in a non metallic container and cover. Cook on full power for 4 minutes (750W) or 4 1/2 minutes (650W)