Salmon with Broccoli-Pea Purée and Fresh Cucumber Salsa
A vibrant, nutrition-packed salmon entrée featuring creamy broccoli-pea purée and a refreshing cucumber salsa.
Experience a dish that balances vivid colors, nourishing ingredients, and harmonious flavors with this salmon served atop a savory broccoli-pea purée and garnished with a lively cucumber salsa. This recipe delivers a satisfying meal with a fresh, modern twist—ideal for both weeknight family dinners and impressing guests alike.
Why Choose This Salmon Recipe?
- Nutrient-dense: Featuring omega-3-rich salmon, antioxidant-packed broccoli and peas, and hydrating cucumber.
- Balanced meal: Provides high-quality protein, complex carbohydrates, healthy fats, and dietary fiber.
- Bursting with fresh flavors: Layered lemon, dill, and mild spice add complexity and brightness.
- Visually appealing: The vivid green purée and colorful salsa create an inviting presentation.
Ingredients
- 4 salmon fillets (about 6 oz each)
- 1 large head of broccoli, cut into florets (about 3 cups)
- 1 1/2 cups frozen green peas
- 1 small yellow onion, chopped
- 2 tbsp extra-virgin olive oil, divided
- 1/4 cup fresh lemon juice (from about 2 lemons), divided
- 1 cup seedless cucumber, finely diced
- 1/2 cup green grapes, quartered
- 2 tbsp fresh dill, roughly chopped
- Generous pinch red pepper flakes
- Kosher or flaky sea salt, to taste
- Fresh ground black pepper, to taste
- Optional: Fresh lemon zest, for finishing
Ingredient Spotlight
- Salmon: Packed with essential fatty acids and protein.
- Broccoli: High in vitamin C, fiber, and phytochemicals.
- Peas: Provide sweetness, protein, and additional fiber to the purée.
- Cucumber: Adds hydration and a refreshing crunch to the salsa.
- Dill & Lemon: Classic complements to fish, bringing a sense of brightness.
Directions
- Prepare for Broiling:
Position an oven rack approximately 6 inches from the broiler and preheat to high. - Create the Cucumber Salsa:
In a medium bowl, combine the diced cucumbers, quartered grapes, chopped dill, red pepper flakes, 1 tablespoon of lemon juice, 1 tablespoon olive oil, and 1/4 teaspoon each salt and black pepper. Toss gently. Let the salsa sit at room temperature, mixing occasionally to help flavors meld. - Prepare the Broccoli-Pea Purée:
In a large pot, heat remaining tablespoon of olive oil on medium. Add the chopped onion, and sauté with 1/2 teaspoon each salt and pepper until the onion is golden and tender, about 10 to 12 minutes.Stir in the broccoli florets, green peas, and 1 cup water, sprinkling in about 3/4 teaspoon of salt. Cover and bring to a simmer. Cook until broccoli is fork-tender, about 4 to 6 minutes (cooking time will vary based on floret size).
Pour the mixture into a blender or use an immersion blender to process until you achieve a thick, smooth mash. Stir in remaining lemon juice. If you prefer a slightly looser texture, gradually add up to 1/4 cup additional water. Taste and adjust seasoning as needed.
- Broil the Salmon:
Arrange salmon fillets on a rimmed baking sheet. Pat dry with paper towels and season both sides with 1/4 teaspoon each salt and pepper.Broil until the salmon is opaque and flakes easily with a fork, typically 8 to 12 minutes depending on thickness. Monitor closely to avoid overcooking.
- Assemble the Plate:
Spoon generous portions of broccoli-pea purée onto each plate or shallow bowl. Top each portion with a broiled salmon fillet. Mound the cucumber salsa over the salmon. Garnish with flaky sea salt, extra dill, or a sprinkle of lemon zest if desired.Serve immediately and enjoy!
Nutrition Information (per serving)
| Nutrient | Amount |
|---|---|
| Calories | 374 |
| Protein | 31 g |
| Total Carbohydrates | 34 g |
| Fiber | 8 g |
| Total Sugars | 18 g (0 g added sugars) |
| Total Fat | 12 g |
| Saturated Fat | 1.5 g |
| Cholesterol | 53 mg |
| Sodium | 941 mg |
Note: Nutrition values are estimates and may vary based on portion sizes and ingredient brands.
Cooking Tips & Variations
- Make it dairy-free: The purée is naturally dairy-free, but if you prefer a creamier texture, you may blend in a tablespoon of olive oil or a dollop of dairy-free yogurt.
- Alternative greens: Replace broccoli with cauliflower or a blend of spinach and peas for a different taste profile.
- Extra crunch: For more texture, add thinly sliced radishes or chopped toasted almonds to the salsa.
- Spice it up: Add a pinch more red pepper flakes or a splash of hot sauce to the salsa if you prefer bolder heat.
- Pan-seared salmon option: If you prefer, sear the salmon skin side down in a hot skillet with olive oil for about 3 minutes or until crispy, then finish cooking through in the oven for even doneness.
Benefits of the Main Ingredients
- Salmon delivers omega-3 fatty acids (EPA & DHA), supporting heart and brain health while supplying lean protein. It also provides important micronutrients such as vitamin D and selenium.
- Broccoli is rich in vitamin C, vitamin K, fiber, and compounds like sulforaphane linked to cellular protection.
- Green peas add protein, fiber, and natural sweetness, plus B vitamins and antioxidants.
- Cucumber hydrates and refreshes, while grapes and fresh herbs add complexity and a nutritional boost.
What others are reading
What to Serve With This Dish
- Whole grains: Pair with a serving of brown rice, quinoa, or farro to round out the meal.
- Light salad: A leafy green salad with a citrus vinaigrette makes a lively, cooling complement.
- Roasted potatoes: For heartier fare, serve alongside roasted baby potatoes or sweet potatoes.
Expert Tips for Success
- Pat salmon fillets dry thoroughly before broiling to ensure the surface browns and concentrates flavor.
- Use fresh herbs in the salsa and purée for maximum vibrancy.
- Taste your purée before plating and adjust with lemon juice, salt, or olive oil to achieve a silky, bright balance.
- Let the salsa sit for at least 10 minutes prior to serving; this helps meld flavors and slightly softens the cucumbers for better integration.
Frequently Asked Questions (FAQs)
Q: Can I use frozen salmon?
A: Yes. Ensure it is fully thawed, patted dry, and brought to room temperature before broiling for even cooking and better texture.
Q: Is there a substitute for dill in the salsa?
A: Fresh parsley or even basil can provide a pleasant herbal note if you don’t have dill on hand.
Q: How do I store leftovers?
A: Store salmon, purée, and salsa separately in airtight containers in the refrigerator. Consume within 2 days for optimal flavor and safety.
Q: Is this recipe suitable for meal prep?
A: Yes. Prepare the purée and salsa in advance, store chilled, then broil the salmon just before serving for best results.
Q: How can I make the purée extra smooth?
A: Use a powerful blender and add a bit more water or a drizzle of olive oil to reach the desired creamy consistency.
Final Thoughts
This salmon with broccoli-pea purée and cucumber salsa brings together the best of healthy eating and contemporary flavor. The simple cooking techniques let quality ingredients shine, while the combination of colors and temperatures makes each bite memorable. This is a recipe to return to, whether you are aiming for everyday nourishment or elegant entertaining.
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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