• Silvia Russo

One pan salmon & veggies

Cooking fish which is healthy and tasty doesn't have to be hard. After a visit to Peninsula Fresh Seafoods Friday morning, I got some very fresh sustainably sourced salmon from Shelley, which I always try and eat once a week. If there are more mouths to feed just increase the amount of fish and put everything on a bigger oven tray and pop it into the oven.

Prep 10 min

Cook 20-30min

Serves 2-3


2 pieces fresh salmon with skin on approximately 200g each

1/4 cup onion chopped

1/4 cup leek

3 cloves garlic chopped

4 tablespoons extra virgin olive oil or coconut oil

5 cherry tomatoes or 2 small tomatoes

1/2 red capsicum chopped

1 small carrot chopped

1 cup snow peas peeled

5 small mushrooms

6-10 capers

1/2 cup white wine or rose

6-10 olives any type

fresh parsley and/or coriander optional

squeeze lime juice


Put olive oil in the pan and fry the onion and garlic, add the tomatoes, stir then add a dash of wine. Put the salmon pieces onto the onion, add the capsicum, carrot, snow peas, mushrooms, capers and olives. Add more wine as it starts to dry, turn the salmon, and when all looks cooked, add the chopped coriander, parsley and a squeeze some lime over the salmon and its ready to serve!

You can substitute any vegetables in this dish, handy for those vegetables that are looking a tad droopy and are near the end of their shelf life. On the contrary, if you haven't got many vegetables on hand, don't forget to look in your freezer and make use of those corn, peas, broad beans, chopped spinach and anything else you have in there.

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