Oven roasted fresh salmon with carrots, broccoli & green asparagus and a Mediterranean cream cheese sauce

827 6 Comments

Oven roasted fresh salmon with carrots, broccoli & green asparagus and a Mediterranean cream cheese sauce

There are plenty of benefits of living on an island.. but having fresh wild fish at your disposal really is a treat! There’s an abundance of fishing going on within the country but when it comes to salmon, there are very strict rules in place. Only a set amount of wild salmon may be caught each year and it is such a great product to use. Inland Fisheries Ireland: “Wild Atlantic Salmon is now available at fish counters around Ireland. This salmon comes from sustainably-managed traditional net fisheries on estuaries and rivers around Ireland, where the number of returning salmon allows fish to be harvested, while maintaining a healthy stock of spawning fish for future generations. Wild Irish salmon can be regarded as truly organic, having lived its life in the wild, fed on wild fish and krill, and travelling thousands of miles on its long ocean migration, ensuring firm flesh and high levels of healthy Omega-3 oils.Farmed salmon and organic farmed salmon is a very different product to wild salmon. Farmed salmon is widely available year round.”

I’ve always loved salmon more than any other fish but now that I have access to tasty & fresh salmon I have an even bigger love for it. You can really tell when salmon is fresh and when it isn’t, the taste is different and so is the colour!

I used to eat my salmon with some carbs on the side like potatoes, pasta or couscous but in these last few months I have stopped doing so and just focused on combining my salmon with healthy veggies that bring an extra set of brilliant flavours to my plate. I used broccoli tips in my recipe, but if you are unable to find any local or European ones you can simply go for local broccoli and use the heads instead. Apart from healthy broccoli i’m also using green thin asparagus and lots of carrots. Now that doesn’t mean I don’t like to occasionally throw in a sneaky creamy sauce though! And when I do I’d like to go for some good soft cheese mixed with Mediterranean herbs and a light cream sauce. Basic but good!

Oven roasted fresh salmon with carrots, broccoli & green asparagus and a Mediterranean cream cheese sauceOven roasted fresh salmon with carrots, broccoli & green asparagus and a Mediterranean cream cheese sauce

 

Serves: 3 people

Ingredients

  • 3 large carrots
  • 3 pieces of fresh wild Salmon fillets
  • 120g European broccoli tips or heads
  • 125g green thin asparagus
  • 170g soft cheese with Mediterranean herbs (my favourite: Philadelphia)
  • 250ml light cream
  • 50g of sprouts (try: Good4u’s super sprouts)
  • sea salt and pepper
  • 1,5 teaspoon of dill

Tip: can’t find any soft cheese with herbs? Go for plain one and add chives, parsley, thyme, rosemary, chervil and basil: half a teaspoon of each.

Oven roasted fresh salmon with carrots, broccoli & green asparagus and a Mediterranean cream cheese sauce
Preparation

This recipe basically consists of three elements: we have our green veggies, our bright salmon & carrots and our sauce. We’re ging to start off with the salmon and carrots, as they need more time than the other ingredients.

Start by preheating your oven to 200°. Peel the carrots, remove the top and bottom and slice it up in thin slices. Drizzle some olive oil into an ovenproof dish and put your salmon in the middle and surround it by our carrot slices. Drizzle just a little bit of olive oil on top of the carrots and lightly season the salmon with sea salt and pepper and half a teaspoon of dill each. Pop it in the oven for 15-20 minutes.

Now moving on to our green veggies. Heat up some olive oil in a frying pan and add the broccoli. Now the time to cook this depends heavily on how soft or crispy you prefer them to be. Go for 5 minutes if you like them crispy, go up to 10 minutes for a softer result. Add the asparagus and cook them for another 3-5 minutes.

For the sauce simply put a small pot on low heat and mix together the soft cheese with the cream and let it heat up at low heat so it doesn’t boil.

As a finishing touch I recommend adding a touch of healthy super sprouts, to give you an extra health boost!

Oven roasted fresh salmon with carrots, broccoli & green asparagus and a Mediterranean cream cheese sauce

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6 Comments
  • Michelle Lynn

    Reply

    Looks like a perfect meal! Thank you!

  • Candy Kage

    Reply

    I minis the fresh salmon and halibut we caught living in Alaska. Beautiful dish.

  • Cara Owens-Kindly Unspoken

    Reply

    This looks so good! That cream sauce looks delicious as well!

  • Fashionable Tigress

    Reply

    Wow this looks so delicious. I’ve never cooked salmon before but I’ve eaten it at restaurants and I love it. I’ll have to give this a try and hope it turns out as good as yours did. LOL

  • Ryan | A Polished Palate

    Reply

    This meal looks so delicious. We eat salmon about once a week, so I will have to give this cream sauce a try. What a treat to have fresh fish at your disposal!

  • Jessica Hughes

    Reply

    This looks delicious, I love salmon and this looks like a great way to cook it!

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