This delightful meal combines the earthy sweetness of beetroots with the crispy and lightly caramelized fennel, served alongside gently cooked salmon. A healthy delight for your taste buds!
Beetroot puree with fennel and salmon
Ingredients
- 300 grams salmon
- 500 grams beetroot cooked
- 200 grams potatoes
- 100 ml water
- 1 fennel
- 0,25 lemon
- 2 cloves garlic
- 2 shallots
- pepper
- salt
- chili flakes optional
Instructions
Preparing the vegetables
- Finely chop the garlic and the shallots.
- Remove some greenery from the fennel. We are going to use this as decoration. Then finely chop the fennel.
- Peel the potatoes and cut them into medium-sized pieces.
- Also cut the beetroot into medium-sized pieces.
Making the beetroot puree
- Boil or steam the potatoes and beetroot for 10 to 15 minutes until the potatoes are tender.
- Then crush them into a beetroot puree.
Stew the fennel and the salmon
- Season the salmon with plenty of pepper, some salt and possibly some chili flakes.
- Heat some oil in a pan and briefly fry the garlic and onion in it.
- Then add the finely chopped fennel. Stew it briefly and then deglaze with 100 ml of water and the juice of a quarter of a lemon.
- Let the fennel stew covered for about ten minutes until it is done.
- Then place the salmon fillets on the fennel. Put the lid back on and let the salmon cook on a low heat for a few minutes.
- Add extra pepper if desired.
- Serve the salmon on top of the beetroot puree and the stewed fennel.
Nutrition
How to make beetroot puree with fennel and salmon?
As usual, we start by preparing the vegetables. Next, we'll make the puree while simultaneously sautéing the fennel and cooking the salmon.
Preparing the vegetables
Begin by finely chopping the shallots and garlic. Remove their skins, halve them, and then cut them into small pieces.
Normally, there are still a few green fronds attached to each fennel bulb. First, trim those off and put them aside. We'll use them for decoration later. Then, cut off the bottom end of the fennel. Also, remove the tops the green stalks. Next, slice the fennel bulb in half and cut each half into small pieces.
Peel and cut the potatoes into medium-sized chunks. This ensures they cook quickly. Potatoes act as the binding agent for the beetroot puree.
Lastly, if using pre-cooked beets, cut them into medium-sized pieces. If using raw beets, peel and dice them into smaller cubes. In the latter case, check if the beets are cooked along with the potatoes before mashing the puree.
Making the Beetroot Puree
For the puree, start by boiling or steaming the potatoes. Medium-sized chunks should cook in about ten minutes. Although the beets are already cooked, add them to the potatoes immediately to ensure they are thoroughly heated.
Once cooked, transfer the potatoes and beets to a large bowl for mashing into a puree. I recommend using a potato masher so that you occasionally encounter small bits of potato and beet. Season with salt and pepper to taste.
Stewing the Fennel and Salmon
We begin by seasoning the salmon. Flavors can vary significantly when it comes to seasoning. However, I definitely recommend adding some salt, pepper, and even chili flakes.
Next, heat a large pan with some olive oil. Sauté the shallots and garlic in the pan.
Once the aromas are released, add the fennel, lemon juice, and 100ml of water. Cover the pan and let the fennel simmer gently for about ten minutes until it's tender.
Reduce the heat and place the salmon on top of the stewed fennel. Cover the pan again and let the salmon cook lightly for a few minutes. This ensures that the salmon remains juicy on the inside. Often, salmon is overcooked or dried out, so this gentle cooking method is ideal.
Now it's time to plate everything. Arrange the fennel and puree on two halves of the plate. Place the salmon beautifully on top. Finally, garnish with the tender green fennel fronds that we set aside earlier. And then, enjoy!
How healthy is beetroot puree with fennel and salmon?
Three times healthy, three times hooray! Because both beetroots, fennel, and salmon offer significant health benefits:
- Beetroots: Cooked beetroots are rich in antioxidants, vitamins, and minerals. They also contain nitrates, which promote blood circulation and can lower blood pressure.
- Fennel: Fennel is high in fiber, vitamin C, and potassium. It supports healthy digestion and may help with bloating.
- Salmon: Salmon is an excellent source of omega-3 fatty acids, which are beneficial for the heart and brain. It also provides high-quality protein.
More surprising.beetroot
Beetroot can be used in various ways. Not only do they fit perfectly in a healthy warm main course, but you can also create a delicious soup or appetizer with them:
More surprising.fennel
In the context of the recipe, it refers to the second surprising and healthy vegetable: fennel. It works wonderfully in surprising oven dishes and curries. Here are a couple of delicious ideas:
If you speak Dutch, you can find the Dutch version of this recipe on gerechtenweb.blog.
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