This succulent salmon dish with creamy parsnip puree is full of deliciousness and a shining star of weeknight meals. Treat yourself to the perfect balance of flavors as the delicate salmon melts in your mouth, accompanied by the silky-soft parsnip mash. This tasty and nutritious feast will leave you feeling full and nourished while being quick and easy to prepare. Upgrade your dinner routine with this delicious combination of omega-3 rich salmon and vitamin-rich parsnips, creating a dish that is not only delicious but also promotes a healthy and balanced lifestyle. Treat yourself to a taste experience that will become an integral part of your dining table.
- 4 x 130g salmon fillets
- Juice and finely grated zest of 1 lemon
- 2 tbsp thyme leaves
- 1kg parsnips, chopped
- 4 tbsp cream cheese
- 1 tbsp olive oil
- 2 leeks, thinly sliced
Salmon with pea crush
Cook the salmon as above and then cook
500g new potatoes instead
Add parsnips and 500g frozen peas
the last 3 minutes. Drain and roughly mash
with cream cheese and zest. Stir in
Add the leek and serve with the salmon.
- Preheat oven to 200°C/180°C fan/gas 6.
- Place the salmon pieces in a roasting pan, squeeze the lemon juice over them and sprinkle with half of the peel.
- Season the salmon with salt and pepper and then sprinkle half of the thyme on top.
- Roast the salmon for 15 minutes until cooked through.
- Meanwhile, bring a lightly salted pot of water to the boil and cook the parsnips for 15 minutes, until tender.
- Drain the parsnips well and mash them with the remaining lemon zest and cream cheese.
- Keep the parsnip puree warm.
- Heat the oil in a non-stick frying pan.
- Cook the leeks over medium heat for 6-8 minutes, adding a splash of water and covering with a lid after 5 minutes, until soft.
- Stir the leek into the porridge.
- Serve the leek and parsnip puree with the roasted salmon.
- Sprinkle the remaining thyme leaves over the salmon before serving.
Equipment and tools
- cutting board
- baking pan
- mixing bowl
- Potato masher
- Fine grater
- measuring spoon
This recipe contains fish (salmon) and dairy products (cream cheese).
Storage and leftovers
Leftover salmon and parsnip puree can be stored in an airtight container in the refrigerator for up to 2 days. Warm up thoroughly before consumption.
Health Benefits of Salmon with Leek and Parsnip Mash
Salmon with leeks and parsnip mash is not only a delicious and filling meal but also offers a number of health benefits. Let’s take a closer look at the nutritional value and benefits of the ingredients used in this recipe.
Salmon is a fatty fish that is rich in omega-3 fatty acids. These essential fats have been linked to numerous health benefits, including reducing inflammation, improving heart health, and supporting brain function. Regular consumption of salmon is also associated with a lower risk of chronic diseases such as heart disease, diabetes and certain cancers.
Leeks belong to the Allium vegetable family, which also includes onions and garlic. Like its relatives, leeks are rich in organosulfur compounds, which have been shown to have anti-inflammatory and antioxidant properties. These compounds may help protect against chronic diseases, including certain cancers, cardiovascular disease, and neurodegenerative diseases.
Parsnips are a root vegetable that is often overlooked but deserves a place on your plate. They are an excellent source of fiber, which aids digestion and helps maintain a healthy weight. Parsnips also contain important vitamins and minerals, including vitamin C, vitamin K and potassium. Vitamin C is essential for a strong immune system, while vitamin K plays a role in blood clotting and bone health. Potassium is necessary for maintaining proper nerve and muscle function.
Using cream cheese in the parsnip mash ensures a creamy consistency and a touch of spice. Fromage frais is a fresh French cheese that is low in fat and calories. It is a good source of protein and contains calcium, which is essential for strong bones and teeth.
Olive oil is a heart-healthy oil rich in monounsaturated fats, which may help lower bad cholesterol and reduce the risk of heart disease. It also contains antioxidants such as vitamin E, which contribute to its protective effects against inflammation and oxidative stress.
By combining these nutritious ingredients, this salmon, leek and parsnip puree offers a well-rounded meal that is not only delicious but also has a positive impact on your overall health. Consider adding it to your weekly menu to reap the many benefits it has to offer.
Tips: Salmon with pea crush
If you’re looking for something different, you can try a variation of this recipe by making pea crushed salmon. Simply cook the salmon as described above and replace the parsnips with 500g new potatoes. During the last 3 minutes of cooking, add 500g of frozen peas to the pot. Drain and roughly mash the mixture with the cream cheese and lemon peel. Add the leeks and serve alongside the salmon to add a refreshing touch to this delicious dish.