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Salmon fillets with sauteed vegetables

Salmon fillets with sauteed vegetables

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A delicious dish, rather a menu idea than a recipe ....

  • 2 pieces of salmon fillets
  • 400 g frozen Mexican vegetables
  • 1 tablespoon butter
  • salt, pepper, rosemary,
  • lemon slices

Servings: 2

Preparation time: less than 30 minutes

RECIPE PREPARATION Salmon fillets with sauteed vegetables:

Season the fish with seasoning, grease with a little oil and fry on a grill.

Boil the vegetables in salted water, then drain.

In a Teflon or ceramic pan, melt the butter, when it has heated, add the vegetables and cook for a few minutes. Season to taste.

Serve with lemon.

Salmon soup with vegetables, light and dietary

All right, now that Easter is over, we seem to want to go back to simpler and more dietary menus, don't we? Even easier to do, because we feel after the cooking marathon from the period before the big holiday.

Well, this soup meets all the conditions: it is made quickly and easily, it is dietary and absolutely delicious.

You know I have a weakness for fish recipes, don't you? And that salmon isn't really my favorite fish. But I had it in the freezer and I thought it went perfectly in a soup with a lot of vegetables. I was right, I had a very tasty cream soup, full of juicy fish cubes.

I expect you to ask me if salmon could be replaced with another fish. I would say yes, just be careful to choose a boneless fish. Carp, for example, is delicious, it would give a wonderful taste to this soup, but its flesh is full of small bones. Even carp fillets have a lot of bones that are difficult to remove before cooking.

Salmon soup with vegetables is served with crispy bread croutons. You can make the croutons in the oven, if you make a larger or faster amount, in the pan, if you make less. Croutons can be flavored with paprika, dried basil, cumin seeds, etc.

In the clip below you can see how I make flavored bread croutons, what spices I use and how long I keep them in the oven. Click on the photo for the recipe!

And if you haven't subscribed to the YouTube channel yet, you can do it right now because there are new recipes explained step by step every week. Click here to subscribe!


For those who want fish and more, today I prepared a recipe with salmon fillets, Dutch sauce with sage and sauteed spinach. I really like salmon, either steamed, baked or pan-fried, I always prepare it with different vegetables or sauces. Yesterday he caught a glimpse of some fresh spinach in my market and I immediately thought about what I would associate it with to satisfy both my cravings…

Ingredients for one serving:

  • 250 gr. salmon fillet
  • salt and pepper
  • spices for fish
  • 70 gr. fresh spinach
  • 1 tablespoon olive oil
  • ½ small onion
  • 1 clove of garlic

Wash the salmon well, clean the stray scales, then dry it in a paper towel. I am going to grease it with a drop of oil and season it with salt and pepper.

It's time to prepare a non-stick pan that I place over the stove over medium heat and place the salmon fillet in it with the skin facing up.

Bring to a simmer and let it brown for about 10 minutes.

Meanwhile, sauté the spinach in another pan with a little olive oil in which I fry the finely chopped onion, add the chopped garlic, then the spinach.

I only leave it for 4-5 minutes. I kept its leaves whole and I don't want it to soften a little so that it is as fresh as possible, so as not to destroy its nutritional properties.

Season with a pinch of salt and turn off the heat.

I return the salmon to the skin side, add the special spices for the fish on the already browned surface, and let it simmer for about 10 minutes, during which time I start the Dutch sauce.

I take a bowl, mix an egg yolk with a pinch of salt and the juice of half a lemon, put the bowl on top of a pot of hot water, mix continuously for a minute, then add the butter little by little without stopping. When it has thickened enough, season with a pinch of salt and add the sage leaf, which I chopped very finely.

The Dutch sage sauce is ready and the spinach is already waiting to be placed on the plate.

The fish was browned as much as I wanted. I present below the prepared plate and a section of salmon to see the pink interior.

Salmon with vegetables

Salmon is part of the category of fatty fish, rich in omega 3 and omega 6. It is recommended to be introduced in the menu at least once a week.

To prepare this dish, you need the following ingredients:

  • 2 salmon fillets
  • a bunch of finely chopped green parsley
  • a medium-sized red onion cut into scales
  • a red, fleshy bell pepper, cut into strips
  • a green, fleshy bell pepper, cut into strips
  • 300 g of cherry tomatoes cut in half
  • a lemon or lime cut in half
  • 3 tablespoons cold-pressed rapeseed or olive oil.

Put 2 tablespoons of oil, onion and a pinch of salt in a hot non-stick pan.

Saute the onion until soft, then add the red pepper, stir and sauté for another 3-4 minutes. Now add the green peppers and sauté the vegetables until they are half softened.

Add the cherry tomatoes, sprinkle with a pinch of salt and pepper, stir for another 3-4 minutes.

Remove the pan from the heat and add the parsley.

Separately, heat a grill pan or a non-stick pan, grease it with a tablespoon of oil and put the pieces of fillets with the skin down and season with salt and pepper. Turn the heat to medium and let it fry for 5 minutes, then turn the fish over carefully and let it fry for another 3-4 minutes.

Serve a sausage with sauteed vegetables. Put half a lemon on the plate.

Salmon recipes for children From what age is it offered to babies?

Both salmon and good have been written about salmon. Good, always. Badly, recently, referring to the risks of contamination with mercury, pesticide residues, herbicides and polychlorinated biphenyls. The truth, as usual, is in balance.

Eating fish once or twice a week reduces the risk of stroke, the onset of depression and Alzheimer's disease, as well as other chronic conditions, experts say. At the opposite pole, the possible risks of contamination with mercury or polychlorinated biphenyls are mentioned. But they are not only found in fish and seafood. But also in fruits, vegetables, meat and eggs. More than 90% of the amount of polychlorinated biphenyls and dioxins can be assimilated from them.

Therefore, experts believe that the levels of polychlorinated biphenyls and dioxins in fish should not cause anyone to stop eating fish. None of those who know how to recommend limiting the consumption of fish, but say clearly and unequivocally that the introduction of two meals of fish a week will benefit the cardiovascular system.

The same recommendation for pregnant women, those who are breastfeeding, as well as for young children: two average servings of fish per week (except for the three species with a high mercury content: shark, swordfish and king mackerel), various fruits great heat-processed, white fish and canned tuna.

At what age is salmon offered to babies?

After the age of 1 year and not every kind of fish is suitable for babies. Two servings of fish a week: herring, salmon, trout, mackerel, sardines are ideal and help the child's ability to develop (strengthen the immune system, improve cognitive development, vision and prevent depression).

No matter how you offer it, pay attention to the following aspects when it comes to fish:

  • the fish should be fresh. It is not recommended to buy it frozen. There is a risk that after thawing you will find that it has been frozen to hide the smell of rotten meat.
  • to be carefully deboned and checked, even so, every piece of fish you give to the little one.
  • to make sure it's not contaminated with any bacteria taken from the ice where it was exposed, pediatricians say it's a good idea to freeze it yourself overnight. By freezing, those bad bacteria are destroyed. And, just as important, is to prepare the fish meat well, by steaming, baking or frying on the grill or in an oil-free pan.

Who do we associate salmon on a plate with?

Considering that salmon is a fatty fish with red meat, which we said we put on the baby's table after he turns 1 year old, there are many garnishes with which he can make a "good home" on the plate of pink fish.

Your imagination must be boundless during this period of food diversification, especially since the little one, already familiar with many new tastes and textures, has become more demanding, both in terms of tastes (must become refined) and in terms of in terms of quantity.

Well, as refined as salmon looks, you know, it's not pretentious at all. It goes well with pasta, polenta, vegetables or vegetable purees, with rice it can become meatballs, hand-held croquettes, cream soup and many other goodies.

Salmon recipes for children

SALMON CROCHETS (8 pieces) for 1 year olds

  • 450 g of potatoes
  • 2 slices of toast for breadcrumbs
  • 2 salmon fillets
  • black pepper
  • the juice of half a lemon
  • chopped green parsley
  • olive oil

Boil the potatoes, drain them, crush them and leave them to cool.

Prepare the bread crumbs in a blender.

Grease the fillets with oil, squeeze the lemon over them, sprinkle pepper and put them in the oven to bake on paper.

When ready, remove the bones and remove the skin.

Crush the fish meat, mix it with the parsley and boiled potatoes and shape the croquettes.

Put the croquettes in breadcrumbs, put them in the preheated oven tray and bake for about 20 minutes. They're ready when they're browned.

SALMON CREAM SOUP (2 servings) for 1.5 year olds

  • 1 row of salmon (150 g)
  • 3 potatoes
  • 1 small carrot
  • 1 small onion
  • 2 cups water
  • 125 g of cooking cream
  • 2 stalks of dill
  • pepper
  • salt
  • oil

Saute finely chopped onion in a tablespoon of oil.

Add the diced potatoes and carrots and then water and simmer for about 15 minutes.

Add the washed and diced salmon and cream. Boil for another 10 minutes.

Serve with chopped dill.

SOMON TERIYAKI (1 serving) for children 2 years

  • 1 fillet of small salmon (50 g)
  • 1 tablespoon honey
  • 1 tablespoon olive oil
  • 2 tablespoons Teriyaki sauce (or low-salt soy sauce)
  • 1 teaspoon sesame seeds
  • 1 pinch of salt
  • pepper
  • oil

Mix the Teriyaki sauce with honey and olive oil in a bowl.

Put the salmon fillet in this mixture for at least 30 minutes, making sure the fish is covered.

Grease a pan with oil, put the fillet and pour the mixture with Teriyaki sauce over it and put it in the oven for 15 minutes, greasing the fillet from time to time.

Sprinkle with sesame seeds. Serve with plain white rice, boiled in coconut milk (for example!).

BUTTERFLIES WITH SALMON AND WHITE SAUCE (2 large portions) for children 1 and a half years old

  • 100 g of butterfly
  • 100 g of fresh diced salmon
  • 150 ml of cooking cream
  • 2 cloves of garlic
  • 1-2 tablespoons olive oil
  • salt pepper
  • fresh parsley

Boil the pasta in salted water according to the instructions on the package.

Heat the oil in a pan, sauté the finely chopped garlic cloves (2 minutes), then add the salmon pieces (about 5-6 minutes, to be well cooked, because it's a baby).

Pour the cream over the fish in the pan.

Drain the pasta and add them, stirring to mix the pasta and white sauce.

Add salt and pepper to taste.

Serve after cooling slightly with freshly chopped green parsley.

Salmon on a bed of vegetables - recipe


  • 2 salmon fillets
  • 2 capsicums
  • 1 small zucchini
  • 1 large carrot
  • 100 g butter
  • lemon juice
  • oil
  • salt and pepper to taste

"The vegetable bed can be made of other vegetables, such as celery, donuts, asparagus, spinach, broccoli, green beans, etc.). Use the vegetables you have in the fridge.

Method of preparation

The salmon fillets are washed and massaged with oil. Add salt and pepper, then fry in a non-stick pan.

You can also use the grill or the grill. In all these variants the salmon comes out tasty.

While the salmon is cooking (about 20 minutes), prepare the vegetables. An original note and a more attractive appearance are given by the vegetables cut like chopsticks.

Peel and peel the carrot, zucchini and pepper. Then cut them into thin, long strips, like matches.

Cut the butter into cubes and put it in the pan. When it has melted and started to sizzle, add the chopped chopped vegetables and cook for a few minutes, until soft.

Add salt and pepper to taste.

When the vegetables are ready, place them on a plate and place the fish on top of them. Since the recipe is for two portions or for two people, arrange two plates.

Sprinkle plenty of salmon and vegetables with freshly squeezed lemon juice.

Salmon fillets with vegetables

1. Peel the potatoes after boiling in low water. Peel the carrots, cut them in half and place them on a plate with a little greenery around them. The asparagus should also be cleaned, the ends removed and cut into pieces. After peeling the zucchini and onion, both cut lengthwise, carefully clean the pods as well.

2. Simmer the cleaned vegetables in a small pot, without adding the onion, then quench everything with the soup. Now you can add the onion and leave everything for another three minutes over medium heat, then season with salt and pepper.

3. After you have seasoned the salmon, place it in the pan with hot oil and fry it on both sides. When you think it is sufficiently fried, take it out of the pan, sprinkle it with lemon juice and serve it with vegetables and potatoes. Add greens to taste. It should be mentioned that salmon is very well served with mashed potatoes or peas.

250g salmon fillet
Salt and pepper
2 tablespoons lemon juice
1 tablespoon olive oil
250 g finely chopped carrots
100 g white asparagus
100 g zucchini
50 g of frozen pods or peas
1 spring onion
1 tablespoon dietary margarine or butter
Vegetable soup 100 ml (instant)
400 g potatoes
Sour or basil

Why eat salmon

It has the highest content of Omega 3, which helps the functioning of the brain, helps to improve memory, contributes to eye health. Salmon is a source of unsaturated fats and monounsaturated fats. Both types of healthy fats help to normalize the heartbeat and reduce inflammation.

It contains selenium, a mineral that helps the proper functioning of the thyroid, it works as an antioxidant, which means it destroys free radicals - harmful chemicals that are produced by your body in response to aging, pollution and other environmental contaminants.

A diet rich in salmon can be beneficial for painful joints. Studies performed on patients suffering from rheumatoid arthritis or joint pain and who supplemented the diet with Omega 3-rich fats, showed that after 3-4 months the intensity of joint pain decreased by 26%.

Salmon is one of the few available food sources of vitamin D that has important functions in the body, including regulating the immune system.

It is rich in phosphorus, a mineral that works with calcium to build and maintain bone structure and teeth. It plays an important role in the proper functioning of the kidneys, heart and nervous system.

Because salmon is an ocean fish, it naturally contains a small amount of sodium. When you consume too much sodium, you are prone to an increased risk of heart disease, high blood pressure and stroke.

Baked salmon with vegetables-recipe video

Today I propose a healthy recipe-Salmon with frozen vegetables in the oven, rich in vitamins and which is also ideal in diets. It can be consumed both for lunch and dinner. For this recipe for Baked Salmon with Vegetables, you can use other vegetables that you like and have at hand. We all know that fish is an excellent source of omega 3 and omega 6 essential fatty acids, proteins, vitamins and minerals. I invite you to try this recipe with baked salmon!

Baked salmon ingredients with vegetables:

  • Mix of frozen vegetables (broccoli, cauliflower, carrots) 450 g
  • 2 fillets of salmon-600 g
  • 1 zucchini
  • spices-salt, pepper, rosemary
  • olive oil.

Baked salmon with vegetables video recipe:

Preparing baked salmon with vegetables recipe video:

Wash the zucchini, then cut it as desired. I cut it into cubes. Season the vegetables and salmon with pepper, salt, rosemary.

We put the vegetables and fish in a tray or separately as I put them. Finally add the olive oil over the vegetables and fish.

Put in the preheated oven at 180 degrees for about 40 minutes.

ComplexityPreparation timeNr. servings

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Salmon soup with vegetables & # 8211 a healthy and tasty recipe at the same time

Salmon soup with vegetables

Salmon soup is one of the recent discoveries that we enjoy with pleasure every time.

Not only is the soup healthy, but it is also very tasty, which is why, recently, it takes its place on the Sunday table taken by the whole family.

Ingredients salmon soup with vegetables

  • & # 8211 400 gr salmon
  • & # 8211 3 carrots
  • & # 8211 2 parsley roots
  • & # 8211 1 onion
  • & # 8211 3 potatoes
  • & # 8211 4 tablespoons tomato juice
  • & # 8211 parsley leaves
  • & # 8211 leustean leaf
  • & # 8211 salt and pepper

Method of preparation

Wash the salmon, boil it in salted water for 10 & # 8211 20 minutes and take out on a plate. Bone and cut into smaller pieces.

The vegetables (carrot, parsley, onion) are cut into cubes and slices, as appropriate, and boiled in the soup in which the salmon was boiled.

When the vegetables are almost cooked, add the diced potatoes and tomato paste or broth & # 8211 depending on what you have. Leave it to boil for about 30 minutes and at the end add the fish.

When it is ready, sprinkle the soup with parsley and larch leaves and season with salt and pepper to taste.

Ingredients salmon soup with vegetables Boiled salmon fillets Vegetables cut into pieces Boiled salmon, removed from the soup Boiled vegetables Crushed salmon Salmon soup with broth and greens Salmon soup with vegetables