Frigarui de somon cu piure de fasole, spanac si broccoli

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Descoperiti o reteta delicioasa care combina savoarea somonului proaspat cu textura bogata a piureului de fasole si prospetimea spanacului si broccoli-ului. Astazi va vom ghida prin pasii necesari pentru a pregati frigarui de somon marinat intr-un amestec aromat de piper cu lamaie, fulgi de chilli si oregano, acompaniate de un piure cremos de fasole si legume sotate la perfectiune. Toate acestea sunt combinate pe o farfurie pentru a crea un echilibru perfect intre diferitele texturi si arome. Acest fel de mancare nu este doar un deliciu pentru papilele gustative, dar este si o optiune sanatoasa, plina de nutrienti esentiali. Frigarui de somon cu piure de fasole, spanac si broccoli, este combinatia ideala pentru o cina speciala sau pentru a impresiona oaspetii cu abilitatile dvs. culinare. Serviti acest preparat cu lamaie la gratar pentru un strop de aciditate si fulgi de chilli pentru un pic de caldura.

Frigarui de somon cu piure de fasole, spanac si broccoli

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INGREDIENTE (pentru 6 portii)

  • 1,2 kg somon proaspat
  • 1/2 lingurita piper cu lamaie
  • 1/2 lingurita fulgi de chilli
  • 1/2 lingurita oregano
  • 600 grame broccoli proaspat
  • 250 grame baby spanac proaspat
  • 400 grame fasole boabe din conserva
  • 5 catei de usturoi
  • 5 linguri de ulei de masline
  • 1 lamaie
  • Sare
Frigarui de somon cu piure de fasole, spanac si broccoli

Curatam bine somonul de solzi, il spalam si il stergem cu un servet absorbant. Il presaram cu sare, oregano, fulgi de chilli si piper cu lamaie si il lasam la marinat timp de 3 ore. Inainte de preparare scoatem pestele din frigider si taiem fiecare file in bucati late de 2 – 3 cm. Punem fiecare bucata de peste pe un bat de frigaruie, ungem fiecare felie cu foarte putin ulei de masline si incalzim o tigaie de tip grill. Prajim pestele cate 3 minute pe fiecare parte si cate 2 minute pe partile laterale, pana obtinem o crusta aurie si un interior suculent.

Frigarui de somon cu piure de fasole, spanac si broccoli

Pentru garnitura, taiem broccoli in buchetele mici si le fierbem la abur timp de 10 minute astfel incat sa ramana crocante. Adaugam broccoli pe tigaia grill alaturi de peste, impreuna cu o lamaie taiata pe jumatate si gatim timp de cateva minute, avand grija sa pastram bucatile de legume usor crocante.

Taiem 3 catei de usturoi si ii calim timp de 10 secunde intr-o lingura de ulei de masline. Adaugam spanacul, il presaram cu sare si il sotam la foc mediu timp de 10 minute. Scoatem spanacul intr-un bol si il pastram la cald.

Frigarui de somon cu piure de fasole, spanac si broccoli

Intr-un blender punem restul de usturoi, fasolea boabe, sarea si 30 ml apa rece si mixam pana obtinem un piure fin.

Pe o farfurie intinsa adaugam un strat de piure de fasole, spanac sotat, frigaruia de somon si broccoli crocant.

Servim alaturi de lamaie la gratar si fulgi de chilli si evident de un pahar cu vin alb.

Frigarui de somon cu piure de fasole, spanac si broccoli

Detaliile video ale retetei:

Daca v-a placut reteta de Frigarui de somon cu piure de fasole, spanac si broccoli, va invit sa incercati si:

Medalion de somon la cuptor cu legume
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Mini Bagels Brunch – Somon afumat & Labneh

English version

Salmon Skewers with Mashed Beans, Spinach and Broccoli

Discover a delicious recipe that combines the flavor of fresh salmon with the rich texture of mashed beans and the freshness of spinach and broccoli. Today we will guide you through the necessary steps to prepare marinated salmon skewers in an aromatic mixture of pepper with lemon, chili flakes and oregano, accompanied by a creamy puree of beans and vegetables sautéed to perfection. All these are combined on a plate to create a perfect balance between the different textures and flavors. This kind of food is not only a delight for the taste buds, but it is also a healthy option, full of essential nutrients. It is ideal for a special dinner or to impress your guests with your culinary skills. Serve this dish with grilled lemon for a touch of acidity and chilli flakes.

INGREDIENTS (for 6 servings)

  • 1.2 kg fresh salmon
  • 1/2 teaspoon pepper with lemon
  • 1/2 teaspoon chili flakes
  • 1/2 teaspoon oregano
  • 600 grams fresh broccoli
  • 250 grams fresh baby spinach
  • 400 grams canned beans
  • 5 cloves garlic
  • 5 tablespoons olive oil
  • 1 lemon
  • Salt

Clean the salmon well from the scales, wash it and wipe it with an absorbent napkin. Sprinkle it with salt, oregano, chili flakes and pepper with lemon and leave it to marinate for 3 hours. Before preparation, remove the fish from the refrigerator and cut each fillet into 2-3 cm wide pieces. Pass a skewer through each side, grease each slice with very little olive oil and heat a grill pan. Fry the fish for 3 minutes on each side and 2 minutes on the sides, until get a golden crust and a juicy inside.

For the side dish, cut the broccoli into small florets and steam them for 10 minutes so that they remain crispy. Add broccoli to the grill pan next to the fish, together with a lemon cut in half and cook for a few minutes, taking care to keep the pieces of vegetables slightly crunchy.

Cut 3 cloves of garlic and saute them for 10 seconds in a tablespoon of olive oil. Add the spinach, sprinkle it with salt and saute it on medium heat for 10 minutes. Remove the spinach in a bowl and keep it warm.

Put the rest of the garlic, beans, salt and 30 ml of cold water in a blender and mix until you get a fine puree.

On a flat plate, add a layer of bean puree, sauteed spinach, salmon skewers, and crispy broccoli.

Serve with grilled lemon and chili flakes.

If you liked the recipe for Salmon Skewers with mashed beans, spinach and broccoli, I invite you to try Oven Baked Salmon with Vegetables, Salmon tartare with mango and avocado or Mini Bagels Brunch – Smoked Salmon & Labneh.

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