It’s day six of my seven day dinner inspiration to help you get back into the routine of cooking for the family after the school holidays.
After driving seven hours today, making a simple dinner was definitely on my mind. I wandered about the supermarket looking for inspiration and after picking up fresh, in-season asparagus, I saw wild caught salmon in the freezer section, I decided on oven baked fish with home-made potato chips, asparagus and beans.
Fish, when it is wild-caught and not farmed, is one of the most nutritious foods we can eat. Fish is an ideal protein source, high in Omega 3 Essential Fatty Acids and also provides important nutrients like iodine, B12, B6 and selenium. Fish and other seafoods are a big part of healthy dietary patterns like the Mediterranean Diet.
Baking fish in the oven is so simple and is also very quick.
Oven Baked Salmon, Potato Chips and Greens
4 salmon fillets (125 grams each)
Handful of fresh dill or fennel leaves
¼ cup olive oil
Salt and pepper
4 medium potatoes
1 medium sweet potato
300 grams green beans, washed
2 bunches asparagus, washed and woody ends chopped off
Preheat oven to 180 degrees celsius. Peel potatoes and cut into “chips”. Toss in olive oil and salt before placing on an oven tray (lined with baking paper) and roast in oven for 45 mins until crisp.
Ten or fifteen minutes before the potatoes are ready place fish in the oven and bake for 10 to 15 minutes. To prepare fish, use some paper towel to dry off the fish fillets. Place in an oven tray lined with baking paper. Season with fresh dill or fennel, salt and pepper, the juice of half a lemon and olive oil.
Steam beans and asparagus for about 8 minutes.
SERVES 4 Gluten free||Dairy free