Waitrose and Partners
Seared salmon with orange & fennel salad

Seared salmon with orange & fennel salad

This is a lovely lunch or light supper from Tara Wigley. It scales up well, too – simply use more salmon fillets to serve more people.

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  • Serves2
  • CourseMain meal
  • Prepare15 mins
  • Cook25 mins
  • Total time40 mins

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  • 1 tsp fennel seeds
  • ¼ tsp chilli flakes
  • ¼ tsp fine sea salt
  • 2 skin-on salmon fillets (about 260g total weight)
  • 2 Blush oranges
  • 2 tbsp lemon juice
  • 1 tbsp clear honey
  • 2 tbsp olive oil
  • 120g Merchant Gourmet Red & White Quinoa (or couscous)
  • 30g rocket
  • 1 small fennel bulb, trimmed and very thinly sliced (on a mandolin, if you have one)
  • 1 tbsp nonpareille capers


  1. Put the fennel seeds, chilli flakes and salt in a pestle and mortar and pound to a coarse powder. Rub all over the salmon, then cover and chill until needed (up to 2 hours).

  2. Meanwhile, using a small, sharp knife and working from top to bottom and around the fruit, peel and remove the pith from 1 orange. Over a bowl (to catch any juice), cut between the membranes to release the segments. Put in a large bowl and set aside.

  3. Juice the remaining orange and add to the juice bowl (you should have about 75ml in total). Pour the orange juice into a small saucepan along with the lemon juice, honey and a pinch of salt. Bring to a rapid simmer and keep on the heat for 6-10 minutes until the mixture has thickened and reduced to about 2½ tbsp. Set aside and keep warm.

  4. Preheat the oven to 230ºC, gas mark 8. Put 1 tbsp oil in a large frying pan (ideally ovenproof) and put on a medium-high heat. Add the fish, skin-side down, and fry for 6-7 minutes, turning to sear all sides. Transfer to the oven for 4 minutes until the fish is opaque and flakes easily with a fork (put it on a baking tray if your pan isn’t ovenproof).

  5. Meanwhile, prepare the quinoa according to pack instructions. Add the rocket, fennel, capers and remaining 1 tbsp oil to the bowl with the orange segments and season. Toss to combine, divide between 2 plates, then place a salmon fillet alongside each portion. Serve with the cooked quinoa, and drizzle over the orange syrup.

And to drink...

Crux Marlborough Sauvignon Blanc, New Zealand - Tangy, juicy fruit flavours complement the zesty orange.


Typical values per serving when made using specific products in recipe


2,839kJ/ 679kcals



Saturated Fat












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