They say you eat with your eyes, so look no further if you are stuck for dinner ideas: incoming salmon and pea puree recipe. Whiz up (literally) a colorful and deliciously enticing dinner for your family with this pan fried salmon and minted pea puree.
In England the “chippy” shops (fish and chips) serve fish with “mushy” peas which my very Yorkshire-man husband adores, but not as much as he adores my version of the mushy peas which I daresay is lighter, more flavorful and definitely more appetizing.
What you’ll love about this recipe
The best feature of pan fried salmon is definitely the crispy skin, paired with the moist flaky flesh makes for a delightful and light affair.
- Quick and easy weeknight meal: This recipe comes together in under 30 minutes, making it a perfect choice for busy weeknights. No more scrambling for takeout menus when you’re short on time!
- Delicious and healthy: Pan-seared salmon is a great source of lean protein and healthy fats, while the vibrant green peas add a pop of color, fiber, and essential vitamins. It’s a win-win for both taste and nutrition.
- Perfect for flexitarians: If you are a flexitarian like me, you would want to incorporate more plant-based meals into your diet while still enjoying occasional seafood. It’s also a fantastic option if you are looking for lighter and healthier protein options.
Ingredients you’ll need
- Salmon fillets (skin on). Crispy skin is my favorite if you have fresh salmon, but if you have skinless fillets or frozen, make sure you allow to thaw thoroughly, pat dry and brush gently with a little olive oil before pan frying. I am big on using wild caught salmon if you can, farmed salmon is surrounded by a lot of controversy currently.
- Peas (I use frozen but you can use fresh in season).
- Lemon (zest and juice): brings all the flavors together and balances the taste.
- Sour cream: adds an amazing tanginess to complement the sweetness of the peas.
- Salt and black pepper to taste
- Fresh or dried herbs: mint, marjoram or if you don’t have these, dill and parsley work great!
How to make salmon and pea puree (step-by-step)
Time needed: 30 minutes
Plate this perfectly crispy salmon atop a vibrant green minted pea puree. Delish 😋!
- Prep the salmon
Take the salmon out of the fridge 15 minutes before cooking to allow it to come to room temperature. This ensures even cooking throughout. Pat the salmon dry with paper towels to remove any excess moisture and get a gorgeous crispy skin. Season the salmon with salt, garlic zest, lemon zest, and oregano.
- Cook the salmon
Heat olive oil in a non-stick pan or skillet over medium-high heat. Once the oil is hot but not smoking, carefully place the salmon fillets skin-side down in the pan. Resist the urge to move the fish around – let it sear undisturbed for about 3 minutes until the skin becomes golden brown and crispy. Gently flip the salmon and cook for another 3-4 minutes, or until the flesh is opaque throughout. The exact cooking time may vary depending on the thickness of the fillets.
- Make the pea puree
While the salmon cooks, prepare the pea puree. Bring a pot of salted water to a boil. Add the frozen peas and cook for 5 minutes, or until tender but still bright green. Drain the peas and let them cool slightly. Once cool enough to handle, transfer the peas to a food processor or blender. Add sour cream, lemon juice and zest, garlic, herbs, salt, and pepper. Blend until smooth and creamy. For a richer pea puree, you could add a glug of olive oil or a knob of butter while blending.
- Serve and enjoy!
Plate the pea puree and top with the cooked salmon. Garnish with fresh marjoram leaves and flowers for a restaurant-worthy presentation. Or any fresh herbs you have handy 😉!
Pro Tips
- Keep a well-stocked pantry: Having staples like lemons, garlic, spices and herbs readily available in your fridge and pantry allows you to whip up quick and easy meals like this pan-fried salmon with pea puree anytime.
- What to do with your leftovers: Leftovers are great for packed lunches or mix into salads. If you have any salmon left, let it cool down then flake it in generous chunks over shredded lettuce or salad leaves of your choice, add a few olives or capers, cooked and cooled grains or sourdough croutons (look for my easy sourdough recipe) and drizzle a light dressing of olive oil and lemon right before you tuck in. Leftover pea puree can also be used as a dip for crudités or crackers or simply enhance your grain or pasta salads. Or even spread on your toast for breakfast or lunch 😉!
- Crispy skin perfection: Ensure your pan is hot enough before adding the salmon to achieve that coveted crispy skin. A hot pan sears the salmon quickly, preventing it from sticking and allowing the skin to crisp up beautifully.
Nutritional benefits
This dish in its entirety is such a wholesome nourishing option. But for me, the hero here are the peas. Peas are a nutritional powerhouse packed with benefits. Peas are rich in vitamins A, C, and K. They’re an excellent source of plant-based protein and fiber, keeping you feeling fuller for longer. Feed those friendly gut bacteria happy!
Servings
This recipe yields 4 portions, enough for a small family.
What to serve with salmon and pea puree
- More veggies: You can totally add more roasted or steamed vegetables like broccoli 🥦 , asparagus, or Brussels sprouts for extra nutrition.
- Grains: Rest on cooked quinoa or brown rice if you want to include a source of complex carbohydrates and additional fiber.
- Simple side salad: A green salad with a simple vinaigrette dressing is a perfect accompaniment to cut through the richness of the salmon and add extra greens to your plate.
- Squeeze of lemon: add half a lemon 🍋 as garnish and to bring even more freshness to these classic flavors.
- What goes well with pea puree? Mash potatoes: such a classic combo!
variations and substitutions
- Don’t have sour cream? No problem! Use creme fraiche or full fat plain Greek yogurt instead for a similar tangy and creamy flavor. Or skip it all together, if you are avoiding dairy.
- Replace fresh mint with 1 teaspoon dried mint for a hint of freshness.
- No marjoram? Fresh parsley or dill would be lovely garnishes to add a pop of color and flavor.
- If you want a richer pea puree, add a knob of butter while blending the peas for an extra layer of richness.
- Rainbow trout is also a pretty good replacement for salmon and even higher in omega-3 fatty acids.
How easy was that, my lovelies? Don’t forget a squeeze of fresh lemon to freshen up the flavors. This salmon and pea puree dish is such a breeze to make on a weeknight, but I hope you agree, elegant enough to impress guests.
- If you make my recipe, take a snapshot for your Instagram
- Post and tag me @candyflosie😉🤗!
- Don’t forget to rate my recipe! It will make my day!
recipe FAQ
Of course, though you may not get that crispy skin. Follow the instructions on your pack or as a general rule, I would bake at 190 °C or 374 °F for 20 minutes until golden brown.
Yes, I serve the pea puree warm. But it works well even cold, you can serve it as a dip.
You can use a potato ricer or masher to smash the peas and blend well with everything else. It won’t be very smooth though.
Salmon and pea puree
Equipment
- food processor blender
- frying pan or skillet
Ingredients
- 4 fillets salmon approx 150g each
- 1 tbsp olive oil
- 1 tsp lemon zest
- 1 small garlic clove grated or half tsp garlic powder
- a sprinkle of oregano
- salt and pepper to taste
For the pea puree
- 750 g frozen peas
- 3 tbsp sour cream or creme fraiche
- 1 lemon juice and zest (reserve one teaspoon for the salmon topping)
- 1 garlic clove grated or half tsp garlic powder
- salt and pepper to taste
- 2 tsp fresh mint finely chopped or 1 tsp dried mint
- picked marjoram leaves optional
Instructions
Prepare the salmon
- Take the fish out of the fridge 10-15 minutes earlier.
- Pat the fish dry with paper towels. Season with salt on skin side and with garlic, lemon zest and oregano on the top.
Cook the salmon
- Place a nonstick frying pan or skillet on the hob on medium to high heat, add the olive oil and once the oil is hot but not smoking add the fish skin side down. Leave it until golden and crispy, this should take approximately 3 minutes and the flesh will turn slightly opaque. Turn the salmon over and hold for another 3-4 minutes until slightly golden. If the fillet is quite thick, you can turn it on each side for 30 seconds to 1 minute until flesh is opaque so fully cooked.
Make the pea puree
- Fill a medium size saucepan with water and bring to the boil, add salt (approximately 1.5 teaspoons). Add the frozen peas and bring back to boil, turn heat down slightly and hold for 5 minutes until the peas are soft but still bright green. Drain and cool down slightly.
- Add the peas to a processor and whiz till smooth, add the sour cream, lemon juice, zest, salt and pepper, garlic and herbs.
Assemble your dish
- Assemble your puree and salmon on a plate. Add garnish, marjoram leaves and flowers.
Notes
