Tag Archives: salt free

Flaked Fillet of Salmon with a Medley of Mediterranean Vegetables

Strictly no salt, butter or dairy products. No chocolate or coffee! That was the damming verdict of the doctor who is treating my husband for alarmingly high blood pressure.

Hubby, being a non smoker and having already given up alcohol, may just have, then and there, thrown in the towel.  I selfishly lamented the decrement of my culinary creativity and cast off my crown as ‘Queen of the Cream’.  Mon Dieu, quelle catastrophe!  With a penchant for French cuisine and cream based sauces, these words were neither welcome or pleasing. Not to make immediate changes to his diet and continue blithely, I would have been complicit in his premature demise – the doctor’s words were both somber and sobering. Determined to see it as a challenge to my creativity and to increase my understanding and knowledge of alternative flavour enhancers; I am enjoying working with new ingredients and combinations of herbs and spices.

With all this at the forefront of my mind, I concocted yesterday evening’s meal by baking and flaking salmon fillet and mixing it with a medley of finely chopped Mediterranean vegetables served with fluffy rice. I used more pepper than usual, lots of garlic (proven to be very good for the heart) and just a touch of fresh ginger to give a hint of tanginess. And all without a grain of salt!

Flaked Fillet of Salmon with a Medley of Mediterranean Vegetables


  • 350g of salmon fillet
  • 3 large cloves of garlic, chopped
  • 2 shallots, chopped finely
  • 1 large leek, chopped finely
  • 1 stick of celery, chopped finely
  • 1 courgette, chopped finely
  • 1 sweet red pepper, chopped finely
  • 1 large tomato, deseeded and chopped finely
  • 1/2 tsp of pepper
  • 1cm piece of freshly chopped ginger
  • 2 tbsp of good olive oil
  • a squeeze of lemon
  • chopped parsley or basi to garnish


  1. SERVES 2
  2. Wrap/seal the salmon fillet in foil that has been lightly oiled. A squeeze of lemon juice is good.
  3. Bake in a preheated oven (180 degrees centigrade / 350 degrees Fahrenheit) for 15 minutes.
  4. Open the foil and flake the salmon when cool.
  5. Place all the chopped vegetables in a pan with 2 tablespoons of oil olive and cook gently for 20 minutes.
  6. Mix the flaked salmon with the medley of vegetables and serve on a bed of rice or olive oil mashed potatoes.