For something that is very nutritious this summer, salmon, beetroot & asparagus, 3 of the healthiest foods around, this simple dish doesn’t take long to put together, and the results are brilliant, a complexity of flavours that burst in your mouth.
we are using fresh caught Scottish salmon quarter, and seasonal beetroot, asparagus season has just ended in the UK so we are using imported from France.
the benefits of salmon –
- vitamin A
- vitamin B
- vitamin D
- contains minerals like calcium, selenium & zinc
- Omega 3
- protects the brain & nervous system
- promotes healthier joints & bones
These amazing filets i picked up today. So fresh, delicious.
The benefits of beetroot –
- Helps lower blood pressure
- improves stamina
- Some unclear research have announced it may slow dementia & cancer
- Good source of potassium
- Good source of calcium, selenium, iron, zinc, copper
- Supports your liver functions
Beetroot roasted in butter & thyme.
The benefits of asparagus
- Fights cancer & is very good for the brain
- asparagus is loaded with vitamin A, C, E & K
- Fiber & folate
- Is a powerful Anti oxidant has been proven to cure hangovers
- Improves brain power
- There is so many more ..
All these vitamins and minerals on the same plate, with the perfect flavours. So for this dish you’ll need
- 1 salmon filet quarter
- 5 beetroot rounds cut 3cm thick
- 1 bunch asparagus
- 50g x 5 butter cut into cubes
- 20g sugar
- 1 bunch of thyme whole
- Salt & pepper
- Piri piri rub ( nando’s works well )
- Pat the salmon dry with kitchen paper, and salt and pepper both sides very generously.. don’t be shy.
- Cut into 3 stripes about 5cm thick & Rub the piri pir spices into the filets until covered lightly.
- Marinade in fridge for 40 minutes
- In the meantime place the beetroot on a very high heat about 250c placing the thyme and knobs of butter on top of the beetroot and cook for 40 minutes.
- After 40 minutes turn the heat down to 200c, the filets have finished marinating so they can now be pan-fried.
- Heat the oil in the pan, make sure the pan is smoking, place skin side down for 4 minutes pressing down with a fish slice or spatula, shake the fan to see if they fish isnt sticking.
- Place the asparagus in a steamer 5-6 minutes.
- After 4 minutes turn over and cook for another 5-6 minutes until cooked through, once cooked place on kitchen towel to soak up the fat & liquid
- The beetroot should be soft by now, poke them with a sharp knife to check if not place back in for another 5 minutes on 250c again
Serve with some baby potatoes or homemade Tarragon mayonnaise ( see blog post ) simple, nutritious & delicious.
Now the beurre blanc is optional here . Beurre blanc is french for butter sauce. Its simple to make & doesn’t take long.
- 500g butter diced into small cubes
- 200ml white wine vinegar
- 200ml water
- 1 banana shallot
- 10 peppercorns
- 1 bay leaf
- 4 Tbsp lemon juice
- Make a reduction of white wine vinegar & water, shallots,bay leaf and peppercorns, reduce down to 2 Tbsp
- Allow cool slighty and gradually add the chopped butter whisking continuously. Until you have a thick & rich consistency
- Add the lemon juice and serve
This is the consistency of the beurre blanc you are looking for. Just don’t stop whisking.
That’s it, all done, you can enjoy a delicious meal packed full of goodness, stuffed with vitamins & minerals and has plenty of health benefits to offer for you.
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