Smashed Green Peas + Pan Roasted Salmon

Here’s a quick + easy gourmet dinner to cook in around 10 minutes. I love the fact that it tastes so fresh and clean, and any left over salsa verde can be used so many other ways such as a side to vegetables and salad.  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 3’s, but feel free to use other fish too, as they all go really well with the smashed peas.

What’s good about it:

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.  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.

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

Preheat your oven to 200 C / 400 F / gas 6.

To make the avocado salsa verde:
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.
Blend until smooth.
Add the rest of the water and blend until smooth and creamy.
Season with a little sea salt and pepper then set aside in the fridge until needed.
Cook salmon fillets, skin side down in an oven proof pan with a little olive oil over a medium heat for  2 – 3 minutes.
Place the pan in the oven to finish cooking the salmon for another 4 – 5 minutes to finish cooking.
Cook peas for 5 minutes then drain.
Smash them with a potato masher, adding 2 heaped tablespoons of the avocado salsa verde.
Serve a scoop of smashed green peas onto serving plates and top with a piece of roasted salmon.
Garnish with a little lemon and drizzle a little salsa verde around.

Nutrition per serve:
Protein: 46 g
Total Fat: 17.5 g
Saturated: 3.8 g
Carbs: 12 g
Kilojoules: 1650
Calories: 394
Sodium: 98 mg
Iron: 5 mg
Fiber: 8 g



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20 Responses to “Smashed Green Peas + Pan Roasted Salmon”
  1. Bee says:

    This sounds delicious, going to make it tomorrow night. Do you flip the salmon before putting it in the oven, or at any stage?

  2. vicky says:

    love the colours

  3. Cheryl says:

    Have bever placed a pan in the oven before. Is a special pan required?

    • Ye Cheryle – ones with cast iron or stainless handles…..never plastic ! failing that – just turn the temp on low heat on the stove. Place over a lid and cook for a further 2 – 3 minutes. :)

  4. Jasmine says:

    This is amazing….thank you Teresa! Just cooked it tonight. Love all your recipes.

  5. Cardinal Cyn says:

    Hi. I’m a new follower. We tried this recipe tonight, and loved it. Will definitely be making this baby again. Ho yes.

  6. Alison says:

    Hi Teresa , where can I buy the regal nz salmon in Sydney? I live in narrabeen. Thanks x

  7. Teresa, I’m a newbie here too and I am loving your recipes. I just made this for my lunch – with a few changes! I swapped the peas for broadbeans (podded, boiled and chunky-mashed), mixed with a few cubes of smashed goat’s cheese feta and a handful of toasted pine nuts. Then I put the fish on top and topped the lot with a dollop of green yoghurt mixed with herbs and green chilli. It was YUM.

    I did paleo for a month and found it quite easy, but missed bread too much. So now I’m trying to do paleo 80/20 in my life. It suits me having a piece of bread every few days (especially with a poached egg), and it’s always a grainy variety, so I’m not too fussed. BTW I made your almond and vanilla scones yesterday too. Sadly only one of them rose – the one I hand-shaped, funnily enough – but the rest (which I cut with an enclosed cookie cutter thing) were flat like rock cakes. My hubby still chowed a few down though, and commented that he liked them because they weren’t too sweet! Bless.

    Thanks again for such lovely recipes, so far that’s three I’ve made and all have been delish.

  8. Tony says:

    Had this last night. Was simply brilliant!

  9. Jen says:

    Hi Teresa – long time follower of yours now! I made this last night and it was absolutely delish! My boyfriend just kept making these appreciative noises whilst eating because he was so disbeliving that this was healthy! We are both fitness and health conscious so I’ve been loving going through your recipe collection… I had some leftover pea mash so had it for lunch with one of your healthy chicken burgers I had made, and some baby spinach! Amazing. This is definitely going to be a regular on my weekly rotations!

    Also made the Pumpkin lasagne the other week, and just love the way you put things together, so that you’re still having a fulfilling meal, but super healthy and I feel so much better after eating those meals… Rather than wanting a sleep I’m just contently full! I’ve been dying to come down to your cafe, so will come down one weekend very soon :-)

    Thank you x

  10. Josie says:

    Used your smashed green pea and salsa verde recipes to accompany a beautiful french casserole..will never have plain peas again.. Thanks Terese

  11. Mary says:

    I made this for a dinner party. It was incredibly easy and very quick to make. Teresa if i wanted to make the flavour a little atronger do you think i could say cook the peas in stock and onion and experiment with some stock in the salsa verde and a little chilli or Tobasco sauce? Or do you think this would overwhelm the subtle flavour of the salmon? Thanks so much!

  12. Caroline Oliver says:

    Thank you Teresa for this simple/scrumptious/quick salmon recipe. We also cooked Mediterranean Roast Vege/Quinoa to accompany it. Great to be able to prepare everything beforehand … so we could spend time with our dinner guests. We had rave comments, they all now have your website … going to make the Salmon and Walnut Pesto tonight … looks YUM!!

  13. Jennifer says:

    So fresh and tasty. Teresa you are a great chef. Your recipes are simple and healthy and I dont need to buy ingredients that are hard to find. Cooked your recipes 3 nights in a row.

  14. Autumn Sadie says:

    I was inspired by this and made baked salmon with smashed peas and quinoa for lunch today. Great with a orange juice reduction!

    It was delicous.

    So thank you for the post. xx

  15. Emma says:

    This is absolutely delicious – and so easy. Thank you for another wonderful meal!

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