Monday, 12 December 2011

Pan-fried Salmon with Pumpkin Seed & Red Pepper Mash & Courgette Ribbons.

Here is one for you all to try that I made up the other day. It is very cheap if you chip in with your flatmates to get the ingredients. It’s also healthy and looks great on a plate – a good one if you are looking to impress. Once again cheap substitutes for ingredients and money savers are (in brackets) hope you enjoy.

Equipment Needed
  • 2 x Boiling Pan
  • 1 x Frying Pan
  • 1 x Colander
  • 1 x Oven Tray (big enough for salmon)
  • 1 x Potato Masher
  • 1 x Blender (don’t worry if you don’t have one)

(Serves 4)

  • Pumpkin Seeds / 50g
  • Potatoes / x4, 2100g (average potato weighs around 550g)
  • Red Peppers / x3
  • Courgettes / x3
  • Salmon / x4 fillets (cheaper to get from the market, or frozen in bulk from a supermarket)
  • Olive Oil / 100ml (cooking oil)
  • Cherry Tomatoes / 200g
  • Coriander / 25g, a small bunch
  • Salt & Pepper


1. Firstly cook the potatoes;
  • Begin by peeling and quartering the potatoes. Submerge these under water in a boiling pan, add a pinch of salt and place on a high heat.
  • Once boiling, cook these for 25 minutes, then remove from heat and pour into a colander (you can tell they are cooked when they slide off a fork when prodded)
  • At the same time put a little oil on an oven tray, and place into the oven, pre heated at 180 degrees for 5 minutes.

2. Next cook the salmon & prepare the red peppers;
  • Take the hot tray out of the oven and place the salmon on it skin side down (this is to ensure the skin is crispy). Then place this tray back in the top of the oven for a further 15 minutes to cook the salmon. After, remove the tray and put to one side to rest for 5 minutes.
  • Roughly chop all the peppers, removing all the seeds. Heat a little oil in a pan and add the peppers and pumpkin seeds to this for 5 – 8 minutes (until the peppers have gone soft)
  • Once soft, blend together. If you don’t have a blender, remove from pan and place to one side until the potatoes are ready, then mash in.
  • At this point reuse the same pan and place on a high heat. Add the rest of the oil and the cherry tomatoes, quartered. Leave these on the heat for 3 minutes then add the chopped coriander and turn off.

3. Lastly cook the courgettes and make the mash;
  • Fill a boiling pan with water and bring to the boil with a pinch of salt. Next peel the courgettes into ribbons, to do this peel them lengthways from end to end. Try to turn the courgette as you peel it in order to use the whole vegetable and not waste any.
  • Once peeled drop them into the water and cook for 5 minutes. Once soft pour into a colander and they are ready to eat.
  • Finish by mashing the potatoes with the blended pepper and pumpkin seed mixture (if it is not blended just mash the mixture in with the potatoes) and then serve.

To Serve
  • Place a portion of the red pepper mash in the centre of a plate.
  • Next place the salmon fillet on top of this, crispy skin side up.
  • Then put a ball of the courgette ribbons on the side of the plate.
  • Lastly, drizzle the chopped tomato and coriander oil around the plate for a sauce – then enjoy

I hope you all enjoy the recipe.

Find more of my recipes, hints and tips at The National Student

As always I would love to hear feedback and am happy to answer questions or requests.

You can now also follow me on twitter @sebbyholmes.

Seb Holmes


  1. Thanks for your recipes!!!That's my favorite one!!!!I'll try to make it tomorrow!xx


    1. Thanks Alessandra, love the site great stuff - let me know how it goes - new recipes coming soon