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Smashed Green Peas + Pan Roasted Salmon

By Teresa Cutter

Smashed Green Peas + Pan Roasted Salmon
Smashed Green Peas + Pan Roasted Salmon

What's great about it

Here's a quick + easy gourmet dinner to cook in around 10 minutes. I love the fact that it tastes so fresh and clean. I always have a few bags of  peas in the freezer, as they combine really well into so many recipes and are packed with nutrition.  I've used a delicious NZ Marlborough King Salmon for this recipe that is high in omega-3s, but feel free to use other fish too, as they all go really well with the smashed peas. Salmon is high in healthy marine long chain Omega-3s  that is needed for heart and brain health as well as helping your immune system stay in good shape.  Salmon is also a great source of protein to help build + repair the body. Green peas are loaded with antioxidants and anti-inflammatory nutrients. They are a great source of Vitamin A, K + folate,  fibre and packed with protein as well as iron for energy metabolism.  


Serves 4

4 x 200g (7  oz) salmon fillet, bones removed or feel free to use whatever fish you like (sardines, blue eye, snapper all work really well)

500 g / 17  1/2 oz   green peas (fresh or frozen)

Avocado salsa verde

1 avocado, peeled and stone removed (200g / 7 oz)

juice from 1/2 lemon

1 bunch flat-leaf (Italian) parsley

1 small bunch mint leaves

1/2 cup (125 ml / 4  1/2 fl oz) water

sea salt and white pepper to taste



  1. Preheat your oven to 200°C / 400°F
  2. To make the avocado salsa verde:
  3. Combine the avocado, lemon juice, parsley, mint and 1/4 cup (60 ml / 2 fl oz) of the water in a good high speed blender like a Vitamix.
  4. Blend until smooth.
  5. Add the rest of the water and blend until smooth and creamy.
  6. Season with a little sea salt and pepper then set aside in the fridge until needed.
  7. Cook salmon fillets, skin side down in an oven proof pan with a little olive oil over a medium heat for  2 - 3 minutes.
  8. Place the pan in the oven to finish cooking the salmon for another 4 - 5 minutes to finish cooking.
  9. Cook peas for 5 minutes then drain.
  10. Smash them with a potato masher, adding 2 heaped tablespoons of the avocado salsa verde.
  11. Serve a scoop of smashed green peas onto serving plates and top with a piece of roasted salmon.
  12. Garnish with a little lemon and drizzle a little salsa verde around.

Notes and Inspiration

Use any left over salsa verde as a side to vegetables and salad.

After your meal it's a great idea to enjoy a vitamin C rich fruit such as orange, kiwi or mandarin to help with the iron absorption of the peas.

More healthy recipes from Teresa Cutter

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