Pan Roasted Salmon & Smashed Green Peas



Serves 4

  • 4 x 200g (7 oz) salmon fillet, bones removed or feel free to use whatever fish you like (sardines, blue eye, snapper all work really well)
  • 500 g / 17 1/2 oz green peas (fresh or frozen)

Avocado salsa verde

  • 1 avocado, peeled and stone removed (200g / 7 oz)
  • juice from 1/2 lemon
  • 1 bunch flat-leaf (Italian) parsley
  • 1 small bunch mint leaves
  • 1/2 cup (125 ml / 4 1/2 fl oz) water
  • sea salt and white pepper to taste


  1. Preheat your oven to 200°C / 400°F
  2. To make the avocado salsa verde:
  3. Combine the avocado, lemon juice, parsley, mint and 1/4 cup (60 ml / 2 fl oz) of the water in a good high speed blender like a Vitamix.
  4. Blend until smooth.
  5. Add the rest of the water and blend until smooth and creamy.
  6. Season with a little sea salt and pepper then set aside in the fridge until needed.
  7. Cook salmon fillets, skin side down in an oven proof pan with a little olive oil over a medium heat for  2 – 3 minutes.
  8. Place the pan in the oven to finish cooking the salmon for another 4 – 5 minutes to finish cooking.
  9. Cook peas for 5 minutes then drain.
  10. Smash them with a potato masher, adding 2 heaped tablespoons of the avocado salsa verde.
  11. Serve a scoop of smashed green peas onto serving plates and top with a piece of roasted salmon.
  12. Garnish with a little lemon and drizzle a little salsa verde around.

This recipe is sourced from one of my favourite sites the The Healthy Chef

I hope you enjoy!


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