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Seeded Salmon with Crushed Minty Peas


This really tasty recipe is taken from my latest cookbook IN THE MOOD FOR HEALTHY FOOD. Check out the video below to see just how easy and good for you it is.

Salmon is a wonderfully healthy fish due to the beneficial omega fatty acids it contains (good for your memory and lowering cholesterol and blood pressure). Adding a crunchy seeded topping to the salmon will give you an even bigger dose of omegas. The wasabi paste used to stick the seeds on top of the fish provides a nice kick. If wasabi’s not your thing then pesto, tapenade,tomato puree or sun dried paste can be used as a substitute.

Preparation time: 10 minutes

Cooking time 10 minutes

Serves 4



For the salmon:

4 thick salmon fillets, skinned, about 150g/5 ½ oz each

1-2 tbsp wasabi paste

4 tbsp mixed seeds using sesame seeds, flaxseed, chia seeds and hemp seeds

olive oil for frying

lemon wedges, to serve


For the peas:

125ml/4fl oz chicken stock

1 clove garlic, crushed

450g/1lb/3 cups frozen peas, defrosted

finely grated zest of 1 lemon

2 tbsp extra virgin olive oil

1 small bunch mint, leaves chopped



To prepare the salmon, put the seeds in a shallow bowl and mix together with a good pinch of salt. Lightly spread the wasabi paste over the top of the salmon fillets then lightly press into the seeds, coating the top of each fillet.

Heat a non-stick frying pan over a medium – high heat. Add a trickle of oil and fry the salmon skin side down for 4-5 minutes until the skin is crisp. Turn over and cook for 2 minutes until the seeds are golden and salmon is just cooked through.

While the salmon is cooking, put the stock and garlic in a medium-large saucepan. Bring to the boil and simmer for 1 minute to cook the garlic. Add the peas and return to the simmer. Cook for 1-2 minutes to heat the peas through.

Remove from the heat and stir in the mint, lemon zest, olive oil and season with salt and freshly ground black pepper. Using a potato masher, crush the peas until they are fairly mushed up, but still retain some texture. Serve straight away with the crusted salmon and lemon wedges to squeeze over.

Recipe taken from In the Mood for Healthy Food






With thanks to Etan Ilfeld for producing the video.

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