Seared Salmon on Herb Mashed Peas

Seared Salmon

Seared Salmon on Herbed Mashed Peas

Give mashed potatoes a break by serving salmon on a bed of brightly seasoned pureed peas. You may need to thin the pea mixture; add one tablespoon of water at a time until you achieve the desired consistency.


1 teaspoon coconut oil

1 cup thinly sliced leek

1/4 cup water

1 (10-ounce) package frozen green peas, thawed

1 tablespoon chopped fresh basil

2 tablespoons fresh lemon juice

2 teaspoons chopped fresh tarragon

1/2 teaspoon salt, divided

1/2 teaspoon black pepper, divided

4 (6-ounce) salmon fillets

Cooking spray

Lemon wedges (optional)

Preparation: Heat coconut oil in a medium nonstick skillet over medium heat. Add leek; cook 5 minutes or until tender, stirring occasionally. Add water and peas; cook 5 minutes or until peas are tender.

Place pea mixture in a food processor. Add basil, juice, and tarragon; process until smooth, adding more water if necessary. Stir in 1/4 teaspoon salt and 1/4 teaspoon pepper; keep warm.

Sprinkle salmon with remaining 1/4 teaspoon salt and remaining 1/4 teaspoon pepper. Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray. Add salmon, skin side down, and cook for 6 minutes or until golden. Turn, and cook for 8 minutes or until fish flakes easily with a fork or until desired degree of doneness. Serve salmon over warm mashed peas. Garnish with lemon wedges, if desired.

Nutritional Information

Calories 393  Caloriesfromfat 46 %  Fat 19.9 g  Satfat 4.4 g  Monofat 7 g  Polyfat 6.9 g  Protein 38 g  Carbohydrate 13.8 g  Fiber 3.5 g  Cholesterol 103 mg  Iron 2.2 mg  Sodium 482 mg  Calcium 54 mg

Recipe and image courtesy of

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