Pan-roasted salmon with purple sprouting broccoli & anchovy-rosemary sauce
Pan-roasting is one of my favourite ways to cook salmon and trout because it really brings out their incredible flakiness and richness. It goes well with the delicate steamed broccoli and intense zingy sauce I've served it with here. Apart from salmon being a pleasure to eat, it's also high in omega oils, so it's very healthy for you too. A wild salmon lives only on natural food, of course, and is an amazing athlete that has to work very hard to make its way from the deep sea all the way up the rivers. If you ever see it on a restaurant menu, please order it because it's very different from farmed salmon both in flavour and texture. But farmed salmon has come a long way in the last five to ten years and it is probably going to be the more accessible and affordable option for you. If you're going to buy farmed salmon, always go for organic if you have the choice.
Estimated Nutrition (whole recipe, rough)
What these numbers assume — 8 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Anchovy | 100g | 210 |
| Salmon | 100g cooked | 208 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Broccoli | 1 cup chopped (156g) | 55 |
| Lemon | juice of 1 lemon (48ml) | 12 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Rosemary | 1 tsp dried (1.2g) | 4 |
| Salt | 1 tsp (6g) | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 1 sprig fresh rosemary, leaves picked and very finely chopped
- 10 good-quality anchovy fillets in oil, drained and roughly chopped
- juice of 1 lemon
- extra virgin olive oil
- freshly ground black pepper
- 4 x 200 g salmon fillets, from
- , ask your fishmonger, pinboned
- olive oil
- sea salt
- freshly ground black pepper
- 500 g purple sprouting broccoli