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Eat well

Seared salmon with watercress sauce

This deliciously simple supper will provide you with omega-3 fats that will help keep your heart healthy

Seared salmon with watercress sauce

Meal type: Main meal

Serves: 2

Preparation time: 10 minutes

Cooking time: 10 minutes

  1. Put yoghurt, watercress, cucumber, mint and black pepper in a bowl; stir gently to mix. Cover and chill while cooking salmon.
  2. Lightly brush salmon fillets with oil; season with black pepper. Preheat a non-stick griddle or frying pan over a medium-high heat. Place salmon fillets, skin-side down, in pan; cook for 4-5 minutes or until skin is crisp. Turn over; cook for further 4-5 minutes or until flesh is opaque and just beginning to flake.
  3. Remove skin from salmon before serving, if desired. Serve salmon fillets with watercress sauce spooned alongside. Garnish with watercress sprigs.

Variations

  • Try using tuna steaks instead of salmon fillets.
  • 1 small clove garlic, crushed, can be added to the yoghurt sauce.

Cook's tips

  • Choose fresh fish from sustainable sources where possible.

Nutritional Information

Each Portion Contains:

Energy 1798kJ 428kcal 21%
Carbs 5.4g -
Fat 27.6g Medium 39%
Saturates 4.9g Medium 25%
Sugar 5.1g Low 6%
Salt 0.25g Low 4%

% = an adult's reference intake

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Ingredients

140g (5oz) natural low fat yoghurt

25g (1oz) watercress, finely chopped

55g (2oz) cucumber, peeled, seeded and finely chopped

1 teaspoon finely chopped fresh mint leaves

Freshly ground black pepper, to taste

2 salmon fillets (about 140-175g/5-6oz each), with skin left on

1 teaspoon olive oil

Watercress sprigs, to garnish

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