Pan Roasted Salmon and Smashed Peas


Calories Per Serve: 394

Time To Prepare: 25min

Serves: 4


  • 4 x 200g Salmon Fillet, bones removed or feel free to use whatever fish you like (sardines, blue eye, snapper all work really well)
  • 500 g green peas (fresh or frozen)

Avocado Salsa Verde:

  • 1 avocado, peeled and stone removed (200g)
  • Juice from 1/2 lemon
  • 1 bunch flat-leaf (Italian) parsley
  • 1 small bunch mint leaves
  • 1/2 cup (125 ml) water
  • Sea salt and white pepper to taste


  • Preheat your oven to 200 C / 400 F.
  • To make the avocado salsa verde:
  • Combine the avocado, lemon juice, parsley, mint and 1/4 cup (60 ml) of the water in a good high speed blender. Blend until smooth.
  • Add the rest of the water and blend until smooth and creamy.
  • Season with a little sea salt and pepper then set aside in the fridge until needed

To make the Salmon Fillets and Peas:

  • Cook salmon fillets, skin side down in an ovenproof pan with a little olive oil over a medium heat for 2 3 minutes.
  • Place the pan in the oven to finish cooking the salmon for another 4 5 minutes to finish cooking.
  • Cook peas for 5 minutes then drain.
  • Smash them with a potato masher, adding 2 heaped tablespoons of the avocado salsa verde.
  • Serve a scoop of mashed green peas onto serving plates and top with a piece of roasted salmon.
  • Garnish with a little lemon and drizzle a little salsa verde around.


Recipe adapted from Teresa Cutter The Healthy Chef


Nutritional Information Per Serve:

Protein: 46 g

Calories: 394

Kilojoules: 1650