Simple, tasty, and easy to prepare. Salmon, being one of the oily fishes is a good source of Omega 3. Boiled potatoes have a lower GI than baked, and are also quicker and easier to cook. According to the GI website list, unpeeled boiled new potatoes have a GI of 78 (medium GI). Nicola variety potatoes have an even lower GI of 58 when boiled. This is probably because they are a waxy variety which remains firmer when cooked. If the small serve of potato is not enough for your appetite, serve with 1-2 slices of multigrain sourdough bread, topped with a spread of avocado and a squeeze of lemon.
Serves: allow for 1 salmon tail and 2-3 potatoes per serve, and a bunch of bok choy between two.
Preparation time: 5 minutes
Cooking time: 15 minutes
- 1 salmon tail per person – you can use any type of salmon fillet but the tails usually have no bones
- 3-4 tablespoons rye flour
- 2-3 potatoes each – use the smallest new or nicola potatoes you can find
- 1 bunch of bok choy for every 2 serves, or if you prefer, baby spinach leaves
- 1 tablespoon olive oil
- 4-5 tablespoons white wine
- 1 lemon
- Spread the flour out on a small plate and add 1/2 teaspoon salt.
- Coat the skin side of the fish lightly with flour (dip it in and whatever sticks is enough)
- Put the potatoes into a saucepan of cold water with 1 tablespoon of salt added
- Bring to the boil and cook for 10-15 minutes (till soft)
- While the potato is cooking, heat a heavy based fry pan on high heat
- When it is hot, add 1 tablespoon of oil, and the fish, skin side down
- Sear for 3-4 minutes, if it starts to stick, you can deglaze with a small amount of white wine, or water (about a tablespoon)
- Turn the fish, lower the heat to moderate, add 3-4 tablespoons of white wine
- Spread the chopped bok choy (or baby spinach leaves if you prefer these) around the sides of the fish and over it in the pan
- cover the pan with a lid and cook for a further 3-4 minutes.
- Serve with a wedge of lemon and salt and pepper to taste