Cajun honey salmon
The sweet, spicy cajun marinade adds great flavour to the salmon and helps it to stay juicy in the pan.
Shopping list for 2 people:
4 boneless salmon steaks (buy fresh salmon, the thick narrow ones rather than the wide, thin ones)
2 tbsp runny honey
1 tbsp cajun spice
A small handful of sesame seeds
Good to know:
This marinade is also delicious on chicken – perfect for easy summer barbecues. Serve with steamed vegetables, rice or noodles.
Method
1. Marinade the salmon
Mix the honey and cajun spice together. Spread it over the salmon, avoiding the skin. The back of a teaspoon works well.
2. Heat the pan
Put a drizzle of oil in a non stick frying pan, on a medium heat for a minute or so.
Don't forget: don't leave the pan unattended!
3. Cook the salmon
Place the salmon skin side down for 3 minutes, if the honey is cooking too fast, turn the heat down. Turn the salmon over and cook for another 2 minutes, then turn it on it’s side and fry for 30 seconds, followed by 30 seconds on the other side.
4. Serve
Remove from the pan and rest for a minute or two. Sprinkle with sesame seeds, serve, and enjoy!
Nutritional Information per serving:
Serves 4
Per serving - calories 408
% Daily Value*
Total Fat 20g - 31%
Sodium 173mg - 7%
Total Carbohydrate 28g - 9%
Sugars 9g
Protein 31g 62%
* The % daily values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may vary dependent on the maker of each ingredient.
Benenden Health members can access more easy, healthy recipes on the Benenden Health App. Download it from the Apple App Store or Google Play Store and log in using your My Benenden account details.
