Dale Pinnock Recipe - July
In this recipe tutorial, Dale Pinnock shows us how to cook an indulgent mid-week meal that’s packed full of nutrients – pan-fried salmon with spiced carrot mash and garlic butter green beans. Not only does this dish taste great, it’s also really quick and easy to make!
Dale Pinnock, The Medicinal Chef, is best known for his nutritional recipes that make healthy eating enjoyable and easy to manage. Dale has used salmon fillet as his main ingredient in this recipe – he encourages people to include oily fish in their diets to make sure that they are getting enough omega 3 fatty acids which have a very strong anti-inflammatory activity. In this video, Dale also strongly encourages people to use butter instead of margarine due to the high level of omega 6 fatty acids which can make inflammation worse.
INGREDIENTS
- 1 large salmon fillet
- 3 large carrots
- 1/2 tsp mixed spice
- 2 large handfulls of spinach
- 2 garlic cloves
- Knob of butter
DIRECTIONS
- Chop the carrots into small rounds, leaving the skin on to keep as much fibre as possible
- Simmer the chopped carrots for 15-20 minutes until soft enough to mash
- Once the carrots are cooked, mash coarsely using a masher. Alternatively, you can use a food processor for a smoother puree mash.
- Add a sprinkle of mixed spice to the carrot along with some salt and pepper
- Move the mashed carrots to one side for later
- Heat the butter up in a frying pan on a high heat
- Add the salmon fillet to the pan, skin side down
- Melt butter in a saucepan and add the spinach leaves
- Turn the salmon once the underside is crispy
- Peel and chop the garlic and add to the spinach saucepan
- Reheat the carrot mash
- Serve on a plate and drizzle the remaining garlic butter over the salmon
- Enjoy!