Seared salmon with watercress, polenta croutons and capers

Seared Salmon with Watercress, Polenta Croutons, and Capers is a delicious dish that combines heart-healthy salmon with a blend of flavors. Perfect for impressing guests at a dinner party, this recipe offers a sophisticated and delicious option. To make things easier, using precooked polenta offers a handy shortcut that saves time and effort. Enjoy the delicate taste of crispy polenta croutons and the spicy caper flavor that perfectly complements the juicy, flaky salmon. Level up your cooking skills with this simple yet impressive main dish that will leave your guests wanting more.


  • 250g cooked polenta, either purchased ready-made or made from grains (follow package instructions, let cool and place on a tray)
  • 50g plain flour
  • 3 tbsp olive oil
  • 6 boneless and skinless salmon fillets, approx. 140 g each
  • 200g watercress, washed and thick stems removed
  • 2 tablespoons capers in brine, drained
  • Squeeze out lemon juice

Preparation steps

  1. Cut the polenta into cubes about 1.5 cm in size
  2. Dredge the polenta cubes in the flour
  3. Fry the polenta in a little oil until it lightly colours
  4. Keep the fried polenta warm
  5. Preheat the oven to 190°C/170°C fan/gas 5
  6. Heat the remaining oil in a coated pan
  7. Fry the salmon portions for 1 minute on each side until lightly golden brown
  8. Transfer the fried salmon to a nonstick baking sheet
  9. Cook the salmon in the oven for 8-10 minutes
  10. Test the fish to see if it is cooked by inserting a cocktail skewer into it
  11. If the fish resists, it needs to be cooked further
  12. Once cooked, remove the salmon from the oven and set aside
  13. Dress the watercress with a little olive oil
  14. Add a few drops of lemon juice to the prepared watercress
  15. Scatter the polenta croutons and capers over each salmon fillet
  16. Serve the salmon with the watercress

Nutritional Information

367 22g 4g 13g 1g 2g 31g 0.66g

Equipment and tools

  • frying pan
  • tray
  • mixing bowl
  • Tongs
  • spatula
  • Knife

Allergen information

This recipe contains the following allergens:

  • gluten
  • Fish
  • May contain traces of nuts and dairy products

Storage and leftovers

Store leftover seared salmon with watercress, polenta croutons, and capers in an airtight container in the refrigerator. Use within 2-3 days.

Health Benefits of Seared Salmon with Watercress, Polenta Croutons and Capers

Salmon is known for its numerous health benefits and is very popular among health-conscious people. Combined with watercress, polenta croutons and capers, this pan-fried salmon recipe becomes not only a tasty but also a nutritious dish. Let’s explore the health benefits of each ingredient:

1. Salmon

Salmon is an excellent source of high-quality protein, omega-3 fatty acids, and essential vitamins and minerals. Omega-3 fatty acids like EPA and DHA are known for their ability to reduce inflammation, promote heart health and support brain function. These fatty acids also help maintain healthy skin, hair and nails.

2. Watercress

Watercress is a nutrient-dense green leafy vegetable that is full of vitamins, minerals and antioxidants. It is an excellent source of vitamin K, which plays a crucial role in blood clotting and bone health. In addition, watercress contains vitamin C, vitamin A and various B vitamins. It is also known for its potential anti-cancer properties and its ability to support healthy digestion.

3. Polenta croutons

Polenta, made from cooked cornmeal, provides a good amount of complex carbohydrates, fiber and essential minerals, including iron and magnesium. It is a gluten-free alternative to traditional wheat-based croutons, making it suitable for those with gluten intolerance or sensitivity. Polenta also has a lower glycemic index, meaning it can help regulate blood sugar levels.

4. Capers

Capers are flower buds that are often used in Mediterranean cuisine to add flavor to various dishes. These small, pickled buds are low in calories but high in antioxidants and phytonutrients. Capers are particularly known for their high content of quercetin, a powerful antioxidant that may help protect against chronic diseases such as heart disease and cancer.

5. Lemon juice

Lemon juice adds a refreshing touch to the dish and offers additional health benefits. Lemons are an excellent source of vitamin C, an antioxidant that boosts the immune system, improves skin health and supports collagen production. It also aids digestion and may have detoxifying properties.

By incorporating these ingredients into your seared salmon dish, you will not only prepare a delicious and filling meal, but also reap its various health benefits. It’s a great example of how nutritious food can be both flavorful and enjoyable.

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