Managed to get a small piece of skinless salmon on sale, bought 2 small potatoes, a bunch of asparagus and cherries tomatoes. Google: “Is it good to eat salmon every day? Eating oily fish like salmon at least twice a week is recommended. While there is probably no harm in eating salmon every day (as long as it’s properly cooked and well sourced), eating more than one type of fish will be more nutritious in the long run.”

“Due to its combination of omega-3 fatty acids and potassium, salmon is good for your heart for a variety of reasons. Eating salmon is known to: Reduce artery inflammation, Lower cholesterol levels, maintain blood pressure, prevent excess fluid retention, reduce heart attacks, strokes, arrhythmia (abnormal heartbeat), high blood pressure, and high triglycerides.”

“Asparagus, or garden asparagus, folk name sparrow grass, scientific name Asparagus officinalis, is a perennial flowering plant species in the genus Asparagus. Its young shoots are used as a spring vegetable. It was once classified in the lily family, like the related Allium species, onions and garlic. Asparagus is a good source of antioxidants, including vitamins C and E, flavonoids and polyphenols. Antioxidants prevent the accumulation of harmful free radicals and may reduce your risk of chronic disease. Asparagus is a low-calorie vegetable that is an excellent source of essential vitamins and minerals, especially folate and vitamins A, C and K.”

“Yes, potatoes are highly nutritious vegetables. They are full of vitamins, minerals, and antioxidants. As a result, they provide various health benefits like improved blood sugar control, reduced heart disease risk, and higher immunity.” I am having a healthy dinner even though it’s a small amount and expensive. My dinner is healthy, comforting and delicious. Let’s cook!!!

Ingredients

3 stalks of asparagus, trimmed
2 small potatoes, peel skins, cut into small bite
3 cherries tomatoes
1 salmon, skin off
1/8 c milk
2 Tbs butter
2 Tbs Parmesan Pecorino cheese, thawed
1 Tsp pesto (bought, OPT)
black pepper
salt
oil

Method

Heat oven 220 degrees C. Place cold water in a pot, with potatoes and add a generous pinch of salt. Next bring to boil and cook for 10-15 minutes until softened. Meantime, in another small pot over medium-low heat, cook milk and butter, stirring occasionally, until butter is melted and mixture is warmed through.

Once potatoes are done, drain the water and return potatoes to pot. Using a potato masher, mash potatoes until smooth. Pour milk mixture over potatoes and stir until combined and creamy. Next add cheese and stir until combined. Then generously season with salt and pepper. Transfer potatoes to a small ramekin. Keep warm with foil.

Place asparagus and cherries tomatoes into a foil lined tray; drizzle with oil and toss to coat. Season with salt and pepper and arrange in a single layer. Bake in the preheated oven until just tender, 10-12 minutes, depending how many and on thickness. Remove asparagus to a paper towel plate. Reduce oven temperature to 160 degrees C.

Brush oil over salmon. Season with lot of black pepper, and salt. Put salmon into the same baking tray with cherries tomatoes. Bake salmon for 10-15 mins (or about 4 mins per 1cm thickness) until just opaque and easily flaked with a fork.

Remove from oven, warm up asparagus and mashed potato again if it had gone cold in the hot oven for about 1-2 minutes. Plate up the salmon ¾ way down the bottom of plate, followed by asparagus on top of salmon. Then place 2 cherries tomatoes at the bottom of salmon and 1 cherries tomato above salmon. Then on the left place the mashed potato in ramekin, shakes some black pepper in and dollop a tsp of pesto. Serve with a glass of Moscato white wine.

Note: In general, small or cubed potatoes will take about 10 to 15 minutes to boil, while larger, whole potatoes will take between 20 to 25 minutes. You can use any vegetables of your choice. You can add more asparagus and cherries tomatoes. You can buy bigger salmon with skin on. You can have salad instead of baked asparagus and cherries tomatoes. You can pipe you mashed potato and make the eye with mini chocolate chips.

https://helenscchin.com/2023/11/18/black-pepper-salmon-vegetables-and-mashed-potato-pesto/

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