Salmon With Broccoli-Pea Puree and Cucumber Salsa: A Nutritious Twist on Classic Flavors
A vibrant, heart-healthy meal combining crisp salmon, wholesome puree, and refreshing salsa for flavorful nutrition.
Salmon With Broccoli-Pea Puree and Cucumber Salsa
Combining succulent salmon, a vibrant broccoli-pea puree, and a refreshing cucumber salsa, this recipe delivers a balanced blend of flavors and heart-healthy nutrition. With a focus on wholesome ingredients and stellar taste, this dish is perfect for busy weeknights, special occasions, or when you want to indulge in a nourishing, restaurant-quality meal at home.
Why This Recipe Stands Out
- High-quality protein: Salmon is rich in omega-3 fatty acids, making it excellent for heart and brain health.
- Vegetable-powered puree: Broccoli and peas provide vitamins, minerals, and fiber with a naturally creamy texture.
- Fresh salsa: The cucumber salsa adds crispness, tang, and an herby layer that ties the whole dish together.
- Easy prep: Streamlined steps and simple cooking techniques make this a practical option for home cooks of all levels.
Ingredients Overview
The ingredient list combines freshness, heart-healthy fats, and vibrant vegetables. Some variations can be incorporated based on preference or seasonality.
| Ingredient | Purpose |
|---|---|
| Salmon fillets | Lean protein, omega-3s |
| Broccoli | Vitamins, fiber |
| Frozen peas | Sweetness, color, texture |
| Onion | Base flavor for puree |
| Lemon juice | Bright acidity, freshness |
| Cucumber | Crunchy texture for salsa |
| Red grapes | Subtle sweetness in salsa |
| Fresh dill | Herbal notes in salsa |
| Olive oil | Cooking and dressing |
| Sea salt & pepper | Seasoning throughout |
| Red pepper flakes | Mild heat in salsa |
Optional Garnishes and Additions
- Flaky sea salt for finishing
- Mint or marjoram for freshness
- Avocado for healthy fat and creaminess (especially in salsa)
Step-By-Step Directions
Each component can be prepared efficiently, with most steps overlapping for faster preparation.
- Preheat the Broiler: Position oven rack 6 inches from the broiler; set broiler to high.
- Make the Cucumber Salsa:
- Combine cucumber, grapes, dill, red pepper flakes, 1 tbsp lemon juice, 1 tbsp olive oil, and 1/4 tsp each salt and black pepper in a bowl.
- Toss occasionally, letting flavors meld while you cook the other ingredients.
- Prepare the Broccoli-Pea Puree:
- Heat remaining 1 tbsp olive oil in a large pot over medium heat. Add chopped onion with 1/2 tsp each salt and black pepper.
- Sauté until onion is golden and tender, 10-12 minutes.
- Add broccoli florets, peas, 1 cup water, and 3/4 tsp salt. Cover, bring to a simmer, and cook until broccoli is fork-tender (4-6 minutes).
- Transfer vegetables to a blender, add remaining 3 tbsp lemon juice, and purée until smooth, adding up to 1/4 cup water if needed.
- Season to taste.
- Broil the Salmon:
- Place salmon on a rimmed baking sheet, season with 1/4 tsp each salt and pepper.
- Broil until fish is opaque throughout (8-12 minutes, depending on thickness).
- Assemble the Dish:
- Divide the broccoli-pea puree among plates or bowls.
- Top with broiled salmon fillets and spoon cucumber salsa over each piece.
- Sprinkle with flaky sea salt, fresh herbs, or additional lemon if desired.
Nutritional Highlights
This meal is carefully balanced to provide optimal nutrition with minimal processed ingredients:
| Per Serving | Amount |
|---|---|
| Calories | 374 kcal |
| Protein | 31 g |
| Carbohydrate | 34 g |
| Dietary Fiber | 8 g |
| Sugars (added) | 0 g |
| Fat | 12 g (1.5 g saturated) |
| Cholesterol | 53 mg |
| Sodium | 941 mg |
- The salmon provides healthy fats and high-quality protein.
- The puree boosts fiber and micronutrients (vitamin C, vitamin K, folate).
- Cucumber salsa is low-calorie, hydrating, and rich in antioxidants.
Tips for Perfect Results
- Room Temperature Fish: Remove salmon from the fridge 15 minutes before broiling for even cooking.
- Pat Dry: Ensures a crispy exterior and prevents sticking.
- Don’t Overmix Puree: Stop blending when a thick, creamy texture is achieved.
- Broiling Safety: Watch salmon closely; thinner fillets cook faster and can dry out.
- Seasoning: Taste each component and adjust salt, lemon, and herbs to bring the flavors together.
Serving Suggestions
- For a heartier meal, serve with brown rice, quinoa, or steamed baby potatoes.
- If doubling for guests, prepare salsa and puree ahead and refrigerate, adding herbs before serving.
- Pair with a crisp, green salad dressed in olive oil and lemon.
Substitutions & Variations
- Fish swaps: Trout, Arctic char, or cod work well with these flavors.
- Vegetable puree: Substitute cauliflower or spinach for broccoli if desired.
- Herbs: Dill, mint, chives, or tarragon all complement the dish.
- Extra richness: Add a spoonful of Greek yogurt or sour cream to the puree.
- Make it spicy: Add sriracha or harissa to the salsa mix for more heat.
What others are reading
Storage & Make-Ahead Tips
- Puree: Can be made up to a day ahead. Store in an airtight container and reheat gently before serving.
- Salsa: Best prepared fresh, but can be assembled an hour or two in advance and chilled.
- Salmon: Cook just before serving for best texture. Leftovers keep for up to two days, though the skin will not remain crisp.
Health Benefits of Salmon-Based Meals
Eating salmon regularly offers several advantages:
- Supports cardiovascular health thanks to its omega-3 fatty acids.
- Promotes muscle recovery and growth with its high protein content.
- Offers anti-inflammatory benefits from both fish and fresh herbs.
- Golden, crispy skin adds texture and flavor while providing healthy fats.
The addition of broccoli, peas, cucumber, and grapes further amplifies the vitamin and antioxidant content, helping you meet daily fruit and vegetable goals in a creative way.
Frequently Asked Questions
What is the best way to cook salmon for this dish?
Broiling offers a crisp exterior while keeping the salmon moist and flaky inside. For extra crispy skin, pat the fillets dry, brush with oil, and broil skin-side up.
Can I use frozen vegetables?
Yes, both frozen peas and broccoli work well. They retain their vibrant color and nutrition when cooked briefly and blended.
Is this recipe suitable for meal prep?
The puree and salsa can be prepared ahead, but salmon is best cooked fresh. The components store well if properly sealed.
How can I make this dish dairy-free?
The original recipe does not contain dairy, so it is naturally dairy-free. However, if you prefer added creaminess in the puree (as in some variants), use coconut cream or omit altogether.
Can I grill the salmon instead?
Absolutely. Grilling provides a smoky flavor; just be sure to oil the grill grates and cook over medium-high heat for about 3-4 minutes per side.
Expert Tips for Flavor and Presentation
- Plate the salmon atop a swoosh of green puree, scatter salsa over, and finish with fresh herbs for a visually striking dish.
- For extra crunch, add toasted nuts or seeds (like pumpkin seeds) to the salsa.
- Enhance color with edible flowers or microgreens.
Chef Notes: Customizing To Preferences Or Dietary Needs
- Low-sodium: Reduce salt and rely on fresh lemon and herbs.
- Low-carb: Omit starchy sides and double the salsa-to-fish ratio.
- Gluten-free: Naturally gluten-free if all ingredients are verified.
Final Thoughts: Why Broccoli-Pea Puree and Cucumber Salsa Pair Perfectly With Salmon
This recipe captures the essence of balanced cooking: bold flavors, high nutrition, and efficient technique. The pairing of crisp salmon with creamy puree and tangy salsa results in contrast and harmony—making every bite interesting. Whether you’re introducing more fish into your diet, seeking creative ways to eat vegetables, or simply craving a restaurant-quality meal at home, this dish is a standout performer.
Recipe FAQs
Q: What herbs work best in the salsa?
A: Dill, mint, or marjoram add brightness and complement cucumber’s freshness.
Q: How do I know if my salmon is cooked?
A: Salmon is done when opaque throughout and flakes easily with a fork; the internal temperature should reach 145°F (63°C).
Q: Can I make this recipe vegetarian?
A: Substitute roasted tofu or halloumi for salmon, and increase the vegetable puree and salsa servings.
Q: Should I remove the skin?
A: Crisp salmon skin adds texture and flavor, but you can remove it before serving if preferred.
Delicious Variations To Try Soon
- Spring-inspired: Add fresh peas and asparagus to the puree for a seasonal twist.
- Spicy kick: Mix chopped jalapeño into the salsa, or sprinkle smoked paprika on the salmon before broiling.
- Citrus switch: Swap lemon for lime or orange zest for a sweet-tart note.
- Crunchy topper: Add a sprinkle of roasted chickpeas or crispy shallots over the finished plate.
References
- https://www.prevention.com/food-nutrition/recipes/a34313831/salmon-broccoli-pea-puree-cucumber-salsa-recipe/
- https://candyflosslife.com/salmon-and-minted-pea-puree/
- https://diet.mayoclinic.org/us/motivational-tips/recipe-collections/superfoods-recipes/crispy-skin-salmon-cucumber-salsa/
- https://pinchofyum.com/bang-bang-salmon-with-avocado-cucumber-salsa
- https://brainhealthkitchen.substack.com/p/salmon-with-broccoli-pea-puree-and
- https://www.prevention.com/food-nutrition/healthy-eating/g39431583/best-salmon-recipes/
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