0 from 3 votes
Jerk salmon with yogurt potatoes
A simple salmon dish with a bit of heat and a lot of taste. Just marinate salmon in a spicy herb mixture, then pan fry and serve on a delicious bed of yogurt-y potatoes. Delicious!
Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 2
Calories: 646 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 12 ounces baby potatoes sliced into about 1cm slices
- 1 small bunch each of parsley and coriander
- 2/3 teaspoon dried chili flakes
- 1 teaspoon allspice
- 2 garlic cloves chopped or crushed
- 1 teaspoon black pepper
- 1/2 teaspoon salt
- a thumb-width-sized piece of fresh ginger peeled and grated
- Juice of 1 lime plus lime segments to serve
- 1/4 cup olive oil
- 2 salmon filets skin on (each of mine were about 120 grams / 4.25 ounces)
- 1/4 cup Greek yogurt
- 1 shallot chopped finely (or 2 spring onions, sliced)
Instructions
- Cook the potatoes until just tender (I boiled them for about 10 minutes), then drain, tip back into the pan and cover to keep warm.
- Put most of the parsley and coriander, the chili flakes, allspice, garlic, pepper, salt, ginger, lime juice and olive oil in a food processor and process to a chunky wet rub.
- Pour half of the mixture over the raw salmon and leave to marinate for about 5 minutes.
- Gently fold the rest of the mixture through the potatoes together with the yogurt and the shallot / spring onions.
- Cook the salmon in a frying pan / skillet on a medium heat, skin-side first, for a few minutes on the first side and about a minute on the other*.
- Divide the potatoes between two plates, and serve the salmon on top. Sprinkle with the remaining herbs and serve with lime wedges.
Cup of Yum
Notes
- Adapted very slightly from Express by Australian Women's Weekly
- *Cook the salmon (undrained) until it’s just cooked all the way through. You can see whether it’s cooked by watching how the colour changes on the side of the fish.
Nutrition Information
Calories
646kcal
(32%)
Carbohydrates
35g
(12%)
Protein
40g
(80%)
Fat
38g
(58%)
Saturated Fat
5g
(25%)
Cholesterol
94mg
(31%)
Sodium
690mg
(29%)
Potassium
1626mg
(46%)
Fiber
4g
(16%)
Sugar
3g
(6%)
Vitamin A
310IU
(6%)
Vitamin C
36.1mg
(40%)
Calcium
80mg
(8%)
Iron
3.2mg
(18%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 646
% Daily Value*
| Calories | 646kcal | 32% |
| Carbohydrates | 35g | 12% |
| Protein | 40g | 80% |
| Fat | 38g | 58% |
| Saturated Fat | 5g | 25% |
| Cholesterol | 94mg | 31% |
| Sodium | 690mg | 29% |
| Potassium | 1626mg | 35% |
| Fiber | 4g | 16% |
| Sugar | 3g | 6% |
| Vitamin A | 310IU | 6% |
| Vitamin C | 36.1mg | 40% |
| Calcium | 80mg | 8% |
| Iron | 3.2mg | 18% |
* Percent Daily Values are based on a 2,000 calorie diet.