Thursday, 7 March 2013

Seared Salmon Steak with Asparagus and Half Boiled Egg

Work long hours? Time starved? Sick of eating trashy takeaway? This recipe is not only healthy, but it is very quick and easy to make - you might even be able to slip in a gym session after work before preparing this meal!

Salmon has long been regarded as a healthy food source for those seeking a healthier diet.  Not only is salmon high in protein (approximately 39g per serving - great for building lean muscles), it is rich in omega-3 (assisting in decreasing the rate of muscle-protein breakdown and improve recovery after a workout).

Similar to salmon, eggs are packed full of protein and serves as a great recovery booster after a big workout. The protein is housed in the white of the egg, but the nutrients are housed in the yolk - so no, please don't disregard the yolk! The runny yolk can also serve as a natural dressing for the fish and no dressing is needed for this recipe.

-  150g to 300g salmon fillet (typically 150g for ladies and 300g for gents)
-  1 bunch asparagus spears
-  1 uncooked egg
-  1 small wedge of lemon

1.  Season the salmon fillet well with salt flakes and fresh cracked pepper on both sides. Heat skillet.

2.  Bring a pot of water to the boil. Reduce the water to a simmer then slowly place egg into the water to avoid cracking and allow it to cook for 2 minutes. Remove egg and immerse in a bowl of icy cold water to stop the cooking process.

3.  Discard boiling water and bring another pot to the boil. 

4.  Add a teaspoon of olive oil to the hot pan and place the seasoned fillet in the pan. Cook until the thickest section of the fillet is 1/4 cooked through (for medium cooked - adjust to your liking).  

5.  Flip the fillet over and continue to cook until only the centre of the fillet is pink. Add asparagus spears to the boiling water and simmer for approximately 1 minute. Drain the asparagus.

6.  Serve the salmon fillets on a large serving plate with the asparagus on the sides, a wedge of lemon and the half boiled egg.

Bon app├ętit!


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