Fresh Salmon with Creamy Green Pea Mash: Healthy & Delicious Dinner

Published 7 months ago
0 ratings

Salmon with green pea mash is one of my favourite dinners when I want something healthy and filling. I make the mash with frozen peas, potatoes, and low-fat cottage cheese, which makes it creamy and high in protein. I add sesame seeds on top for crunch and extra flavour.

Fresh Salmon with Creamy Green Pea Mash: Healthy & Delicious Dinner
category Quick & Easy
meal type Dinner
difficulty Easy
Preparation in 10 minutes
Cooks in 20 minutes
Serves 2

Nutrition

  • Calories 375kcal 106kcal
  • Fat 14.0g 4.0g
  • Carbs 29.1g 8.2g
  • Proteins 34.3g 9.7g
  • Fibre 6.6g 1.9g

Ingredients

Spoon measurements may change based on how you scoop the ingredients.

For the most accurate results and nutrition info, it’s best to use grams.

tsp = teaspoon
tbsp = tablespoon

Method

Why I Like this Recipe

I enjoy this recipe because it brings together the rich taste of salmon with a creamy green pea mash that's comforting but still light. It's quick to make, high in protein, and looks great on the plate. It’s perfect for a busy night.

Tips and Variations

  • Grill or air-fry the salmon for fewer calories and less oil.
  • Replace salmon with grilled chicken breast or turkey fillet.
  • Swap potatoes with sweet potatoes for extra fibre and vitamins.
  • Use fresh peas when in season for extra sweetness.
  • Use low-fat cottage cheese to keep the mash protein-packed but light, or use ricotta or natural live yoghurt instead.
  • Sprinkle flaxseeds, pumpkin seeds, or chia seeds instead of sesame seeds.
  • Serve salmon with a fresh green salad or roasted vegetables.
  • Add a drizzle of lemon juice or a light yoghurt sauce for extra freshness.
  • Pair with a crisp white wine or sparkling water with lime.

Meal Storage

Store any leftovers in a sealed container in the fridge for up to 2 days. When reheating the mash, add a splash of milk to keep it creamy. Warm the salmon in the oven or in a pan instead of the microwave to keep it moist.

Frequently Asked Question

Yes, defrost it thoroughly before cooking for ideal texture and flavour.
Natural live yoghurt, ricotta, or cream cheese works well.
For the best flavour, store the mash in the fridge for up to 2 days. When you want to eat it again, reheat it gently to keep it tasting fresh.
Yes! The creamy mash is easy for both kids and adults to enjoy.

Closing Note

This salmon with green pea mash is a healthy, protein-packed dinner that's easy enough for a weeknight but nice enough to serve to friends. It's proof that healthy food can still taste great.

  • 💪 High Protein
  • 🥗 Lighter
  • ⏱️ Ready in 30
  • 🌾 High Fibre

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