Crispy pan fried salmon


Let me delight you with colour on a plate….

Serves two

Ingredients:

  • four salmon fillets
  • two carrots (peeled and sliced into ribbons)
  • two broccoli florets
  • 100g of red cabbage
  • a sprig of rosemary
  • a sprig of thyme
  • one chopped onion
  • a teaspoon of seafood seasoning
  • 50g of flour
  • a teaspoon of black pepper
  • three tablespoons of coconut oil (use any oil that you prefer)
  • one lemon

Method

  1. wash the salmon with water, pat dry then drizzle with lemon juice
  2. mix flour, black pepper, seafood seasoning in a bowl then dip the salmon fillets in turn
  3. heat a teaspoon of coconut oil in a pan for 30 seconds, add thyme and rosemary and fry for a minute
  4. place salmon fillets in the heated oil (fillet side first) and fry for ten minutes (turn them over to cook evenly)
  5. heat second teaspoon of oil for 30 seconds then add red cabbage.  Fry for five minutes then set aside
  6. repeat as above for carrots then broccoli (adding onion)

Dinner / lunch is ready to be served.  Plate up and enjoy!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s