Pan-fried salmon with watercress, polenta croutons & capers

BBC GoodFood
30 mins (prep 10, cooking 20)
8 ingredients
6 servings
Heart-healthy salmon is ideal for a dinner party. Use pre-cooked polenta to make this main course recipe even easier

Categories:  healthy ,
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  • 250g cooked polenta, either bought ready-made or made from the grain (follow pack instructions and allow it to cool and set on a tray)
  • 3 tbsp olive oil
  • 6 boneless, skinless salmon fillets approx 140g/5oz each
  • 200g watercress, washed and thick stalks removed
  • 2 tbsp capers in brine, drained
  • squeeze lemon juice


Serving Size (92.06 g)
Servings 6
Amount per Serving
Calories 65.37 Calories from Fat 66.51
% Daily Value *
Total Fat 7.39g 68.26%
Saturated Fat 1.02g 30.63%
Trans Fat 0.0g %
Cholesterol 0.0mg 0.0%
Sodium 0.15mg 0.04%
Total Carbohydrate 0.0g 0.0%
Dietary Fiber 0.0 g 0.0%
Sugars 0.0 g %
Protein 0.0g 0.0%
Vitamin A 0.0IU% Vitamin C 0.0mg%
Calcium 0.07mg% Iron 0.04mg%
*Percent Daily Values are based on a 2,000 calorie diet. Your diet value must be higher or lower depending upon your calorie needs:
  Calories 2,000 2,500
Total Fat Less Than 65g 80g
Sat Fat Less Than 20g 25g
Cholesterol Less Than 300mg 300mg
Sodium Less Than 2,400mg 2,400mg
Total Carb   300g 375g
Dietary Fiber   25g 30g
Potassium   3,500 mg
Protein   50 g
Calories Per Gram
Fat 9•Carbohydrate 4•Protein 4
*Nutrition information was calculated excluding the following ingredients:
polenta, cooked, boneless, brine