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Seared Salmon & Creamy Parsley Sauce

Seared Salmon & Creamy Parsley Sauce

with Peppercorn Mash

Recipe Development TeamUpdated on September 16, 2025

Get up to $230 off

Get up to $230 off

Calories

:

530 kcal

Protein

:

34.5g protein

Preparation Time

:

25 minutes

Difficulty

:

Easy

Allergens:

Milk
Fish
May contain traces of allergens
Crustaceans
Fish
Molluscs

Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.

Ingredients

Serving amount

1

Potato

3

Garlic

1 packet

Light Cooking Cream

(Contains: Milk)

1 sachet

Black Peppercorns

1

Silverbeet

1 packet

Parsley

280 g

Salmon

(Contains: Fish May be present: Crustaceans, Fish, Molluscs.)

1 sachet

Vegetable Stock Powder

1

Carrot

Nutritional Values

Calories530 kcal

Energy (kJ)2220 kJ

Fat34.1 g

of which saturates12 g

Carbohydrate20.6 g

of which sugars8.4 g

Dietary Fibre6.2 g

Protein34.5 g

Sodium599 mg

The average adult daily energy intake is 8700 kJ

Cooking Steps

1

• Boil the kettle. Half-fill a large saucepan with boiling water, then add a generous pinch of salt. • Peel potato and cut into large chunks. Crush black peppercorns (see ingredients) with a pestle and mortar, or in their sachet using a rolling pin. • Cook potato in the boiling water over high heat until easily pierced with a fork, 12-15 minutes. Drain and return to the pan. • Add the butter and milk to potato and season generously with salt. Mash until smooth. Cover to keep warm. TIP: Save time and get more fibre by leaving the potato unpeeled.

2

• Meanwhile, roughly chop silverbeet and parsley. Thinly slice carrot into half-moons. Finely chop garlic. • In a large frying pan, heat a drizzle of olive oil over medium-high heat. • Cook carrot, until tender, 4-5 minutes. • Add silverbeet and half the garlic. Cook, until wilted and fragrant, 1-2 minutes. Transfer to a bowl. Season and cover to keep warm.

3

• Return frying pan to medium-high heat with a drizzle of olive oil. Pat salmon dry with paper towel and season both sides. • When oil is hot, cook salmon, skin-side down first, until just cooked through, 2-4 minutes each side. • Wash out frying pan and return to medium-high heat with a drizzle of olive oil. Cook remaining garlic, until fragrant, 1 minute. • Stir in light cooking cream, parsley and vegetable stock powder (see ingredients) and cook until slightly thickened, 2-3 minutes.

TIP: Patting the skin dry helps it crisp up in the pan!

4

• Divide seared salmon, garlic veggies and peppercorn mash between plates. • Spoon creamy parsley sauce over salmon. Enjoy!

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