Pan Fried Salmon With Peas And Lettuce

Pan Fried Salmon With Peas And Lettuce

1 hour

Serves 4


Nutritional information

PER SERVING (4) 241 kcalories, 26g protein, 13g carbohydrates, 5g fat, 0.7g saturated fat, 6g fibre, 4g sugars, 1.23g sodium.

Nutrition - as well as the nutritional value of the Peas this recipe contains: vitamin A and beta carotene, B complex vitamins, vitamin C, vitamin K, calcium, magnesium, iron, zinc, selenium, manganese, potassium, quercitin, plus other antioxidants from the herbs.


1 tablespoon olive oil and a knob of butter

10 spring onions, finely chopped

200g / 7oz frozen peas

Sea Salt and black pepper

1 Cos lettuce, cut into rings

1 tablespoon chopped parsley

1 tablespoon chopped chives

4 salmon steaks







Heat the oil and butter in a high-sided frying pan. Cook the spring onion until just soft. Add the peas, season well and cook gently for a few minutes, adding a little water if it seems too dry. Add the shredded lettuce, the parsley and the chives and cook until the lettuce is just wilted.

Pan fry the salmon until cooked through and put on top of the pea and lettuce mixture. (Top with your favourite white sauce or leave it as it is).

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)