In this instructable I'm going to show you how to cook a really delicious variation of salmon. First of all, why is this dish healthy? Salmon, or generally fish contains lots of unsaturated fatty acids, like omega-3 fatty acids, these are the "good" ones between the fatty acids. You can read more here. Apples, parsnip and figs are rich in vitamins, more information can be gathered here. Also the olive oil is said to be healthy because of its anti-inflammatory components and rice is low in carbohydrates.
So you get a dish, which is low in fat, the added fat is healthy and it is also low in carbohydrates.
Step 1: What You Need
- 250g (0.55 lbs) salmon (best two pieces of filet)
- 1 pc. onion
- 2 pcs. parsnip
- 3 pcs. figs
- 2 pcs. apples
- 200 ml (6.76 fl oz) defatted milk
- 100 g (0.22 lbs) rice
- small amount olive oil
- wooden spoon
- chopping board
Step 2: Preparing
First you have to chop the vegetables and the fruits, except the figs, they will be needed later.
Cut the onion into really small pieces, the parsnip and the apple needn't to be cut that small, like shown in the pictures.
Parallel you can cook the rice, like it is described on the packaging.
Step 3: The Cooking Part
First, put some olive oil into your pan and heat it. You don't need much oil, just enough to hinder food from scorching. Then add the cutted onions and the salmon. While frying put some salt, pepper and paprika. When the salmon is done, remove it from the pan and put it aside on a plate. Add now the apples and the parsnip to your onions and fry them until everything is golden brown.
-Don't forget the rice-
Now add the defatted milk and the figs and mix it in you mixer until you get a homogeneous mass. If necessary add some more milk, the sauce you get has to be creamy. Now put the sauce back in the pan and season it to taste with some salt, pepper and paprika. When you're done, put the salmon also back in the pan and heat everything until it is warm enough to serve.
Step 4: Serve It
Now put everything, even the rice - I hope you didn't forget it while cooking the salmon- on a plate and serve it.
Enjoy your meal!
And don't get irritated by my photos. If you have a fully functional hotplate it won't look that burnt like mine does. ;-)