Omega-three fatty acids are an important nutrient for eye health — they are found in high levels in the retina and are involved in cell development and renewal. Oily fish — like salmon, mackerel, sardines and tuna — are your highest source of omega-three fatty acids. Here is an omega- three, lutein and zeaxanthin rich recipe for you to enjoy.
Salsa verde
| ⅔ cup | Flat leaf (Italian) parsley, chopped |
| 2 Tbsp | Capers |
| 1 | Garlic clove, small, peeled |
| 2 | Anchovy fillets |
| 1 | Lemon, juice of |
| 1 tsp | Dijon mustard |
| ¼ cup | Extra virgin olive oil |
Potatoes, spinach and salmon
| 800 g | Agria potatoes, scrubbed, skin on, cut into 2-3cm chunks (Main) |
| 100 g | Baby spinach |
| 600 g | Boneless salmon fillets, 150g per serve, skin on |
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Directions
- Place potatoes and salt in a pot and cover with cold water. Bring to the boil and cook until tender, 12-15 minutes.
- While potatoes are cooking, make the salsa verde. Place parsley, capers, garlic and anchovies on a large (preferably wooden) chopping board and chop all together in one big pile, until everything is finely chopped — this creates a slightly chunky salsa verde which I think has much better flavour and texture than one that has been blended until smooth. Place finely chopped ingredients in a bowl and mix with lemon juice, dijon mustard and extra-virgin olive oil. Season to taste with salt and freshly ground black pepper.
- Pat salmon dry with paper towels and season with salt. Heat a drizzle of oil in a large fry pan on medium-high heat. Cook salmon, skin-side-down, for 2-3 minutes until skin is crispy. Flip over and cook for 1-2 more minutes or until salmon is just cooked through.
- Drain potatoes and tip back into the pot, along with the baby spinach. Toss together until spinach is wilted — the potatoes should break (or "smash'') apart a little bit. Toss through salsa verde and season to taste with more salt and pepper if needed.
- To serve,spoon some salsa verde smashed potatoes and spinach on each plate and top with a piece of salmon.
