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Mediterranean potato salad with pan-fried salmon recipe

Mediterranean potato salad with pan-fried salmon recipe


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  • Recipes
  • Dish type
  • Salad
  • Vegetable salad
  • Potato salad

A quick and easy healthy lunch for one. For even quicker preparation make the potatoes the night before and have them chilling ready in the fridge.


Lancashire, England, UK

1 person made this

IngredientsServes: 1

  • 200g baby new potatoes
  • 1 tablespoon low fat French dressing
  • 10g sun-dried tomatoes in oil, drained and cut into ribbons
  • 2 teaspoons olive oil
  • 1 (120g - 150g) salmon fillet
  • 1/2 small red onion, sliced into rings
  • 15g feta cheese, crumbled
  • 1/2 tablespoon finely chopped fresh parsley
  • 1/2 tablespoon finely chopped fresh basil

MethodPrep:15min ›Cook:15min ›Ready in:30min

  1. Bring a saucepan of water to the boil and add the new potatoes. Cook for 15 to 20 minutes until tender. Drain, leave to cool for 10 minutes, then add the French dressing and tomatoes.
  2. While the potatoes cool, heat the oil in a frying or griddle pan and fry the salmon for 2 to 3 minutes on each side or until the fish flakes easily with a fork.
  3. Add the red onion, feta, parsley and basil to the new potatoes and toss well before serving alongside the salmon.

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Recipe Summary

  • ⅓ cup vegetable oil for frying
  • 1 ½ cups cornmeal
  • ½ cup all-purpose flour
  • 1 tablespoon seasoned salt
  • ½ tablespoon lemon pepper
  • 1 tablespoon kosher salt
  • ½ teaspoon ground white pepper
  • 3 eggs
  • 6 salmon fillets, or to taste

Heat oil to 350 degrees F (175 degrees C) in a cast iron skillet over medium heat.

Whisk cornmeal, flour, seasoned salt, lemon pepper, kosher salt, and white pepper together in a medium bowl.

Crack eggs into a separate bowl beat about 10 seconds. Dip salmon fillet into the eggs and coat completely. Dredge salmon in the cornmeal mixture to cover completely. Shake off excess.

Lower salmon carefully into the hot oil in batches of 2 or 3. Fry, flipping halfway, until a golden brown crust forms, 8 to 10 minutes. Transfer to a plate lined with 3 to 4 sheets of paper towels to drain. Repeat with remaining salmon.


Pan Seared Salmon, Fancy Looking Yet Delightfully Simple

I hold such a deep appreciation for a meal that is utterly gorgeous and colorful to look at and divinely delectable to take a bite of, yet absolutely easy to prepare, requiring little to no fuss on the part of the one preparing it.

Those simple yet beautiful meals are a real gift when I'm cooking for a special occasion, or when I simply want to treat myself and my loved ones to a dish that looks and tastes a bit “fancy” and impressive, all while being thoroughly comforting and nourishing.

This pan seared salmon is just that special kind of recipe, because it makes use of fresh, colorful and seasonal ingredients to create that flavor and eye-popping appeal, but with a very simple preparation and presentation.

How to Pan Sear Salmon

Salmon is a rich, meaty variety of fish, and takes on even greater flavor from a simple marinade made up of warm spices, olive oil and lemon before being gently laid in a hot pan for a sear on both sides.

For my recipe, I prefer to use skinless salmon fillets. I allow them to rest in the seasoning for roughly 20 minutes before I heat up my cast-iron skillet and cook them until golden and slightly charred, roughly 4-5 minutes per side.

And because salmon is already a very moist fish, the addition of the Mediterranean salsa fresca spooned over top cuts some of the richness with some bright, lemony and herby flavor, and adds that fresh and clean note. It offers that element that's cool and crisp, perfect for this light and healthy salmon recipe!

To tie things together, I personally like to serve this pan seared salmon with some very simple toasted couscous. Of course, this is totally optional, but I've included the easy recipe for it below the salmon and salsa, in case you're looking to complete your meal!

Here's a sneak peek at how I prep my pan seared salmon recipe: (or just jump to the full recipe below. )

  1. For moist, succulent and flavorful salmon fillets, I marinate the fish in a mixture of spices, olive oil, salt/pepper, and lemon.
  2. While the fish marinates, I prepare my easy Mediterranean salsa fresca to serve over top, and keep that nice and cold in the fridge.
  3. If preparing my toasted couscous as a side, I prep that next and keep it warm.
  4. To finish my pan seared salmon, I heat up my cast iron skillet (or other non-stick pan), and gently cook/sear my fillets for about 4-5 minutes per side, or until medium doneness on the inside and slightly charred on the outside.
  5. I top with the salsa fresca, and serve with the toasted couscous!


Mediterranean Potato Salad with Fried Sardines

Rinse and peel leek, celery and carrots. Cut about 1/3 of vegetables into thin strips, cut remaining vegetables into coarse pieces.

Rinse octopus. Combine with 2 liters (approximately 8 cups) of water, chopped vegetables, vinegar and 1 tablespoon of salt, bring to a boil. Reduce heat and simmer, covered, for about 1.5 hours.

Peel and rinse potatoes, cook in salted water for about 30 minutes. Drain and cool, slice and place into a bowl. Remove octopus from the broth, cool slightly and cut into pieces. Add to potatoes and measure about 100 ml (approximately 2/5 cup) of broth. Add remaining vegetables to broth and pour over potatoes. Season with salt and pepper and let cool until lukewarm. Add 4 tablespoons of oil and parsley, toss and season with salt and pepper to taste.

Rinse sardines and pat dry. Drizzle with lemon juice, season with salt and pepper and coat with flour. Heat remaining oil in a pan and cook sardines for about 3-4 minutes or until golden brown on both sides. Drain on paper towels. Top salad with sardines and serve.


  • 1 pound salmon, preferably wild, skinned
  • 2 tablespoons lemon juice, divided
  • 2 teaspoons Dijon mustard, divided
  • ½ cup finely chopped yellow bell pepper
  • 1 tablespoon finely chopped shallot
  • ½ teaspoon ground pepper, divided
  • ½ cup panko breadcrumbs
  • ½ cup crème fraîche (see Tip) or sour cream
  • ¼ cup buttermilk
  • 3 tablespoons chopped fresh dill
  • ½ teaspoon salt, divided
  • 2 tablespoons extra-virgin olive oil
  • 1 (5 ounce) package arugula
  • 1 cup sliced radishes

Coarsely chop salmon and place half in a food processor. Add 1 tablespoon lemon juice and 1 teaspoon mustard. Process, scraping down the sides as necessary, until smooth. Add the remaining salmon, bell pepper, shallot and 1/4 teaspoon pepper and pulse until the mixture is combined but still chunky.

Transfer the salmon mixture to a medium bowl. Add breadcrumbs and stir until combined. Form the salmon into 4 patties, about 4 inches wide each, and place on a plate. Freeze for 5 minutes.

Meanwhile, whisk crème fraîche (or sour cream), buttermilk, dill and 1/4 teaspoon salt with the remaining 1 tablespoon lemon juice, 1 teaspoon mustard and 1/4 teaspoon pepper in a large bowl. Set aside 1/4 cup of the dressing for drizzling.

Heat oil in a large cast-iron or nonstick skillet over medium-high heat. Add the salmon cakes and cook, flipping once, until well browned and cooked through, 2 to 3 minutes per side. Transfer to a clean plate and sprinkle with the remaining 1/4 teaspoon salt.

Add arugula and radishes to the dressing in the large bowl. Toss to coat. Serve the salmon cakes on top of the salad, drizzled with the reserved 1/4 cup dressing.

Tip: Although it directly translates to "fresh cream," crème fraîche is actually a French fermented cream, making it thick and sour. While similar to sour cream, it is richer and less tangy. Use leftovers to make creamy sauces or to top fresh fruit.


Yep! The key to warming salmon is not to do it too quickly. Otherwise, it’s going to be dry and not juicy like when it’s fresh.

It’s best to reheat it in the oven at 275 degrees. Place it on a baking sheet and cook for 10-15 minutes or until it’s hot.

If reheating in the oven isn’t an option, the next best idea is the microwave. Turn down the power on the microwave to 50%. Then you should heat the salmon 30 seconds at a time and check it. If it’s not hot, repeat the process.

Another idea if you have leftovers is to try this Salmon Salad Recipe!


10-Minute Thai Cucumber Salad With Peanuts

Dress up Asian flavored salmon dishes with this unique, fresh-tasting cucumber salad inspired by Thai cuisine. You can assemble this salad in mere minutes, but it's anything other than ordinary, featuring crunchy cucumbers, tangy shallots, sweet red pepper, spring onions, cilantro, and roasted peanuts, in a tangy, sweet, and spicy dressing.


Scrambled Eggs with Mixed Salad

Scrambled eggs are an excellent source of some minerals, vitamins, healthy fats, and proteins, and when combined with mixed salad, one gets a healthy meal that can be consumed for breakfast, as a daily snack or even lunch, and of course, as a dinner.

As always, it is highly recommended to use organic and/or omega-3 eggs, and organically grown vegetables.

Published: February 13, 2021.


Pan Fried Salmon

This is quite something different but the taste is simply sensational with the mixture of jeera and capers.

Ingredients

  • 30 ml Butter
  • 20 ml olive or coconut oil
  • 2 x teaspoons crushed garlic
  • 5 ml ground cumin (Jeera)
  • 4 x Salmon Fillets (defrosted or fresh)
  • salt and freshly ground black pepper
  • 40 – 60 ml capers chopped roughly
  • 30 ml fresh chopped parsley
  • 250 ml Sour Cream
  • Fresh parsley or coriander leaves for garnishing

Heat the butter and olive oil in a frying pan and stir-fry the garlic and cumin for about a minute.

Season the salmon fillets with salt and pepper and fry one by one in the butter mixture on both sides until done.

Remove from the pan and keep warm.

Add the capers and parsley to the remaining butter mixture in the pan and stir-fry lightly.

Add the sour cream and stir around with a ladle so the cream can absorb al sauce and ingredients in the pan.

Simmer until the sauce thickens to your liking (Careful not to overdo it otherwise the cream will separate).


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