Salmon with pea puree, carrots, and mustard sauce

Name: Salmon with pea puree, carrots, and mustard sauce - Iris B.
Ingredients: Ingredients: 2 pieces of salmon; 2 tablespoons of oil; white pepper; salt; 1 clove of garlic; 1 teaspoon of sweet paprika. For the pea puree: 250g canned peas; 1 small onion; salt; 1 tablespoon of butter. For the carrot puree: 2 medium carrots; salt; pepper; 1 tablespoon of butter. For the mustard sauce: 1 tablespoon of mustard; 2 tablespoons of olive oil; 4; 5 tablespoons of lemon juice; 1 sprig of fresh dill; 1 teaspoon of salt; 8 peppercorns.

Over - Salmon with pea puree, carrots, and mustard sauce by Iris B. - Recipia

About two years ago, I was staring at some salmon fillets and had no desire to toss them back in the pan with salt and pepper like usual. It was a weekend when I was allowed to eat fish – I don’t often fast, but at least this way I can change up the menu. And to make things interesting, I decided to try to break away from the usual mashed potatoes, which I always made and had come to avoid out of boredom. The first time I attempted pea or carrot purées, I had no idea what I was doing – they turned out a bit odd because I made them too thick and didn’t add enough salt, but over time I got the hang of it. It’s one of those recipes you whip up for a special occasion, but also when you’re at a loss for how to treat your family on a lazy Sunday. Let me share some useful details, as people often ask me in my stories how long it takes and how much it yields. In total, I’d say if you move quickly and get organized, everything can be ready in about 50-60 minutes, but that’s assuming you stay on task and don’t forget the salmon marinating until the next day. The quantities below are roughly for two hearty portions. The level of difficulty… it’s not too hard, but not exactly for beginners either – if you’ve made mashed potatoes at least once and have fried fish before, you’ll manage just fine. Why do I keep coming back to this recipe? To be honest, it’s quick, but also different enough that you feel like you’ve made something special without having to deal with any complicated nonsense or ingredients that you can only find in expensive stores. The peas add a sweet note, the carrots bring a color that looks like it’s from a more upscale restaurant, and the mustard sauce, if you don’t make it too sour, cuts through the salmon’s fat just right. Plus, it works for fasting if you make a couple of swaps. And honestly, I’ve learned along the way that if you cook fish and don’t drown it in spices or heavy sauces, it really turns out delicate. Alright, let’s note down the ingredients and their quantities, especially what each one does, because I know it’s easy to get lost among bowls and spoons if you don’t know where to start. For two good portions, you’ll need: 2 salmon fillets, each about 150-180 grams – the fish is the centerpiece, so don’t skimp on quality; if you’re lucky enough to find boneless fillets, even better. For the marinade: 2 tablespoons of oil (I use olive oil, but sunflower oil works too, just make sure it’s not too strong-flavored) a generous pinch of salt white pepper – about half a teaspoon, but I don’t measure it precisely, I go by eye 1 garlic clove, peeled and thinly sliced (don’t crush it, as it will burn when frying) 1 teaspoon of sweet paprika (adds a bit of color and a subtle flavor) For the pea purée: 250 grams of cooked peas (I use canned, not preserved, to ensure they’re as fresh as possible, but frozen works too; the goal is to bring sweetness and a nice green color) 1 small onion, chopped (adds flavor and binds the purée) 1 tablespoon of butter (if you’re fasting, use oil) salt to taste For the carrot purée: 2 medium carrots, peeled and sliced (these are the base of the purée, for color and sweetness) 1 tablespoon of butter (again, if you want it dairy-free, use oil) salt and pepper to taste (but don’t skimp on salt, the carrots need it) For the mustard sauce: 1 tablespoon of mustard (I use classic, neither sweet nor with seeds – each to their own) 2 tablespoons of olive oil (sunflower oil works too, but olive oil is finer) 4-5 tablespoons of lemon juice (I start with less and add more at the end to avoid it being too sour) 1 sprig of fresh dill (if you have it; if not, don’t use dried dill, it’s not the same) a pinch of salt 8 peppercorns, crushed between two spoons (not ground, at least you can feel the texture) Now, let me tell you how I organize myself, including my little mishaps from the past. 1. First, I tackle the fish. I quickly rinse it under cold water, dry it with paper towels; otherwise, the marinade won’t stick well. In a small bowl, I mix the oil with salt, pepper, sliced garlic, and paprika. I coat the fillets in this mixture, rubbing both sides (make sure the garlic gets everywhere, don’t leave it clumped in one corner). I cover the bowl with plastic wrap or a lid and pop it in the fridge – ideally, let it marinate for at least an hour, but if I have time, I leave it overnight for more flavor. Don’t skip this step; otherwise, the salmon will turn out bland. 2. Next, I move on to the pea purée. If I’m using canned peas, I just rinse them under cold water. If they’re frozen, I boil them for 2-3 minutes and drain well. I chop the onion and put it in a pot with a little water (just enough to cover). I add the peas, place it over medium heat, and let it simmer for about 7-10 minutes, just enough for the onion to soften. I drain all the liquid – don’t throw it all away, I keep a little in case I need to thin the purée. When everything is warm, I add the butter, salt to taste, and blend with an immersion blender or a regular masher (I like it a bit rustic, not too creamy, but that’s up to personal preference). If the purée is too thick, I add a little liquid from what I saved. Don’t make it too runny, or it won’t look nice on the plate. 3. The carrot purée is pretty similar. I boil the carrot slices in salted water with a pinch of pepper. I cook them until they’re completely soft (about 15-20 minutes). I drain them well, add the butter, and mash them just like the peas. I taste and add more salt if needed. I’ve noticed many people make the mistake of adding too little butter or none at all, and the purée ends up “grainy.” Butter really makes a difference here, it binds the purée and adds flavor. 4. For the mustard sauce, it’s simple: I chop the dill as finely as I can (if you’re not in the mood, skip it, but it really changes everything). In a small bowl, I mix the mustard, oil, chopped dill, salt, and crushed pepper. I add the lemon juice gradually, tasting as I go – I prefer it to be slightly tangy but not teeth-gritting. If you want it thicker, use less lemon; if you want it to flow nicely over the fish, add more. 5. When everything is ready, I take the salmon out of the fridge and heat a grill pan or regular pan with a little oil. Once the pan is hot, I add the fillets and let them cook for about 3-4 minutes on each side, depending on thickness – the idea is to get a light crust without drying it out. If you want to be sure, poke it gently with a fork – if it flakes easily, it’s done. Don’t let it cook too long; it’s better to take it off 30 seconds early. 6. Finally, on the plate, I do it like this: I spread a layer of pea purée, next to it a spoon or two of carrot purée (depending on how much space you have and how fancy you want it to look). On top or beside, I place the salmon fillet. I drizzle the mustard sauce directly over the fish or on the side, depending on preference. If I want to impress, I sprinkle some herbs on top. That’s it. Tips, variations, serving ideas Tips If you don’t have a grill pan, a regular pan works too – just make sure it’s well-heated and don’t use too much oil, or the fish will drown. Don’t skip the marinade; without it, the salmon will taste flat, and it’s just not worth it. When making the purées, don’t add all the liquid at once. It’s better to thin them gradually; otherwise, you’ll end up with soup. For the mustard sauce, if it turns out too sour, add a drop of honey or agave syrup – it balances the flavor quickly. Don’t cook the fish too long. Overcooked salmon is… inedible, literally. Substitutions and adaptations You can make the purées with oil instead of butter for a fasting or vegan version. Instead of dill in the sauce, fresh parsley works too if you’re not a fan of dill’s strong flavor. You can use trout fillets or another firm-fleshed fish if salmon isn’t available. For a gluten-free version, you don’t need to change anything, but if you want more fiber, you can add chickpeas or green beans to the purées. If you don’t have lemon, a milder apple cider vinegar works too – just don’t use strong vinegar. Recipe variations Sometimes I add a tablespoon of sour cream to the pea purée for extra creaminess – only if you’re not fasting. If you want it to be even more festive, add some toasted pumpkin seeds on top of the carrot purée. You can also make the mustard sauce with yogurt if you want something lighter, but then skip the oil. For a fancier presentation, you can top it with microgreens or sprouts – purely decorative, it won’t change the taste much. Serving It pairs well with a glass of dry or semi-dry white wine, preferably something mineral that won’t overpower the fish’s flavor. If you have guests, serve everything on long platters, portioned out, as it looks better and everyone can choose what they want. I also like to add a few thin slices of radish or cucumber for freshness. It works great, especially in summer. For a complete meal, a simple green salad with oil, lemon, and salt is enough; nothing complicated is needed. Frequently asked questions Can I use frozen salmon? Yes, but thaw it slowly in the fridge, not in the microwave or under running water. It loses its texture if you rush it, and dry it well with paper towels; otherwise, it won’t marinate evenly. Does the pea have to be from a can? No, frozen works too – just boil it for a few minutes in salted water before mashing. If it’s very young, it’s even better. I don’t recommend canned peas; they’re too soft and lack flavor. Can I use another type of mustard for the sauce? Absolutely. Classic mustard is the most neutral, but if you have Dijon (spicier) or grainy mustard, just adjust the amount so it doesn’t turn out too hot. Be careful, sweet mustard gives a different taste, and not everyone likes it. Can everything be made a day in advance? Yes, the purées can be made ahead and stored in the fridge, covered. I don’t recommend cooking the fish beforehand – just marinate it. The mustard sauce can be prepared a few hours in advance; just mix it well before serving. What if I don’t have a blender for the purées? You can mash them with a fork; it’s not a tragedy – just make sure the vegetables are very soft. It won’t be as smooth, but it will have a rustic feel, which isn’t bad at all. Why does the carrot purée sometimes turn out watery? When boiling the carrots, don’t let them sit in too much water – just cover them. After boiling, let them drain for a few minutes, and add the butter only while they’re warm, not hot, to avoid ruining the texture. Nutritional values (approximate) This portion, based on what I’ve weighed and calculated a few times (plus checking online), adds up to around 400-500 kcal per serving – of course, it varies depending on how much butter you use and how much sauce you add. Salmon is rich in protein (about 20-25g in 150g of fillet) and contains healthy fats, omega-3. The purées provide fiber and carbohydrates, but don’t go overboard with calories. The butter adds fats, but if you use it in moderation, it’s not a disaster. The mustard sauce has some calories from the oil, but you’re not using a ton. In conclusion, it’s a balanced meal – filling, but without making you feel “stuffed like after a heavy meal.” Suitable even for those on a lighter diet if you cut back on fats and choose more lemon and less butter. How to store and reheat The purées last well for 2-3 days in the fridge if stored in sealed containers. When you want to reheat them, the easiest way is in a double boiler or even in the microwave, but mix in a teaspoon of water or milk (or oil if fasting) to prevent them from drying out. Salmon doesn’t reheat well – if you leave it for the next day, eat it cold in a salad; otherwise, it dries out and loses its flavor. The mustard sauce keeps in the fridge for about 2 days, but I always mix it well before putting it on the plate. It’s better to make it fresh, as it’s not complicated. That’s about it; for me, everything starts with what I have in the fridge, and I often make this when I want to feel like I’m eating something “special” without overthinking it. If you have more questions, feel free to ask, as I’m sure I’ve forgotten something.

Preparation

We wash the salmon pieces and pat them dry with a kitchen towel. We mix the olive oil with salt, white pepper, paprika, and the peeled and sliced garlic clove. We place the salmon pieces over this mixture, coat them on both sides, cover them, and refrigerate for at least 1 hour (I left it in the fridge overnight). Pea puree: We rinse the peas under running water, then put them in a pot with water and the peeled and chopped onion. We place them on the heat and let them boil until the onion is tender because the peas were already cooked, just a little more was needed. When the onion is tender, we drain the water, add salt to taste, butter, and mash with a potato masher until we achieve a creamy consistency. Carrot puree: We peel the carrots, wash them, and cut them into rounds. We boil them with a little pepper, and when they are well cooked, we drain the water. We season with salt to taste, add the butter, and mash well until creamy. Mustard sauce: We wash the dill and chop it finely. We place all the ingredients in a small bowl, except for the lemon juice, and mix until homogeneous. We gradually add the lemon juice until we thin the sauce a little and it suits our taste. We grease a grill pan with a little oil, heat it, and brown the fish pieces on both sides over medium heat, then remove them to a plate. We arrange pea puree on a platter, then carrot puree, alongside a slice of salmon, and a little mustard sauce over the fish. Enjoy your meal!