Skip to main content

Salmon with spring onion mash

Preparation: 10 mins

Cooking: 20 mins

Serves 4, costs under £7.00

Ingredients

  • 5 Potatoes (1kg) (Large sized)
  • 6 Spring Onions (60g)
  • 1 Tablespoon Vegetable Oil (10g)
  • 4 Salmon Fillets (560g)
  • 4 Tablespoons Semi Skimmed Milk (60ml)
  • Broccoli (300g)
  • 1 Pinch Ground Black Pepper (1g)
  • 2 Teaspoons Dried Parsley (2g)

Allergy Disclaimer

Always check the label of each ingredient for allergy warnings.

Method

  1. Peel the potatoes and cut them into chunks, boil for around 20 minutes until soft. Finely chop the spring onions and add them to the water for the last few minutes with the potatoes
  2. After the potatoes have been cooking for 10 minutes heat the vegetable oil in a non-stick frying pan, add the salmon skin side down. Cook on a high heat for 2-3 minutes then turn them over and reduce the heat for a further 3-4 minutes
  3. Chop broccoli into florets and boil for 5-6 minutes
  4. Drain the potatoes and spring onions and mash with the milk using a masher or fork
  5. Serve salmon, with parsley sprinkled over it, on top of the mash with broccoli

Nutritional Information


Per 100g
Per 458g serving (% ref. intake)

Energy Kcals
96.00
403.00 (22.00%)
Energy Kj
440.00
2015.00 (22.00%)
Protein
6.90g
31.60g
Total Fat
3.70g
16.90g (24.00%)
Saturated Fat
0.60g
2.70g (14.00%)
Carbohydrates
9.30g
42.60g
Total Sugars
0.80g
3.70g (4.00%)
NSP Fibre
1.10g
5.00g
Sodium
20.00g
92.00g
Salt
0.05g
0.20g (3.00%)

Find out about nutritional labelling

Nutrition labels on the front of packaging

  • Most of the big supermarkets and many food manufacturers display nutritional information on the front of pre-packed food.
  • Front of pack nutrition labels provide information on the number of grams of fat, saturated fat, sugars and salt and the amount of energy (in kJ and kcal) in a serving or portion of a recipe.
  • The labels also include information about reference intakes (expressed as a percentage) which are guidelines about the approximate amount of particular nutrients and energy required for a healthy diet.
  • The colour coding tells you at a glance if the food has high (red), medium (amber) or low (green) amounts of fat, saturated fat, sugars and salt.
  • The more greens on the label, the healthier the choice
  • Amber means neither high nor low, so you can eat foods with all or mostly ambers on the label most of the time.
  • Reds on the label means the food is high in that nutrient and these are the foods we should cut down on. Try to eat these foods less often and in small amounts.

Food shopping tips

If you’re trying to decide which product to choose, check to see if there's a nutrition label on the front of the pack. This will help you to quickly assess how your choices stack up. You will often find a mixture of red, amber and green colour coding for the nutrients. So when you're choosing between similar products, try to go for more greens and ambers and fewer reds if you want to make a healthier choice.