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Salmon with dill sauce

Salmon with dill sauce

This salmon & dill dish with butter bean mash is light, full of flavour but it's also low in fat so you don't have to worry about your waistline!

Preparation time: 10 minutes
Serves: 2

Nutritional values
Energy kcals 602
Protein g 49
Soya protein g 4.6
Total Fat g 32
polyunsaturated fat g 10.6
monounsaturated fat g 19.8
saturated fat g 5.6
Carbohydrate g 32
Sugar g 6.6
Fibre g 11.2
Calcium mg 178
Sodium mg 1062*

What you need:

  • 2 x 125g salmon fillets
  • 1 tbsp olive oil
  • 1 tbsp balsamic vinegar
  • juice of half lemon
  • Handful of chopped parsley
  • Salt and pepper

For the dill sauce:

100ml Alpro soya Dairy Free Alternative to Organic Plain Yogurt
2 tbsp low fat mayonnaise
5cm cucumber, finely chopped
4 tbsp fresh dill, chopped
Salt and pepper, to taste

For the mash:

420g can butter beans, drained and rinsed
6 tbsp Alpro soya Dairy Free Alternative to Milk
4 spring onions, finely chopped

What you do:

  1. Pre-heat oven to 19O C/375 F /Gas Mark 5.
  2. Combine all ingredients for the dill sauce in a food processor. Process until blended. Pour into bowl and refrigerate for 1-2 hours before serving.
  3. Mix 1 tbsp oil, balsamic vinegar, lemon juice and the parsley. Place the salmon, skin side up, in a shallow oven proof dish, season and pour over the marinade. Allow to marinade for at least 10 minutes.
  4. Cook the salmon in oven for 8 - 10 minutes. The salmon is cooked when the flesh becomes opaque or when it flakes easily with a fork.
  5. Place the butter beans and 150ml cold water in a pan. Bring to the boil and simmer for 5 minutes. Pour into a food processor, season and whiz until fairly smooth, or mash with a potato masher. Return to the pan; add the milk and spring onions and mix thoroughly.
  6. Serve the salmon and a bed of butterbean mash and a spoonful of sauce.

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Alpro Soya

Alpro Soya

Alpro Soya creates delicious products for you to enjoy any time of the day. Made from the goodness of the whole soya bean, they are prepared with care and with the utmost respect for people and planet.

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