Pan-fried salmon – a Chloe Hosking speciality

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I like to tell people I can cook. The reality is I have about four ‘wow’ recipes. Everyone has these. You know, the meals you always cook if you have friends or family coming over. I’ve mastered these recipes and I have them on a rotating roster. I’m in trouble if someone sticks around after the fourth meal.

My pan fried salmon is one of these ‘wow’ recipes. What’s so fantastic about it is that it literally takes about 25 minutes to cook and an unaccompanied toddler could probably handle the task. But in all seriousness, this is a great meal packed full of protein and low in carbohydrates, which makes it ideal for a heavy training block where you might be trying to lose a bit of weight. Feel free to ditch the sweet potato mash if you’re really serious.


  • fresh salmon steak (I like with the skin still on)
  • salt
  • olive oil
  • mix of vegetables for the oven (I love tomatoes, carrots, red onion and asparagus)
  • sweet potato
  • milk
  • butter
  • baking paper


  1. Pre-heat oven to 180°celsius.
  2. Bring pot of water to boil.
  3. Lightly oil and salt the salmon steak and put it to the side.
  4. Chop sweet potato into cubes and cook until soft enough to mash.
  5. Prepare vegetables. I coarsely chop the carrots, tomatoes and red onions and just chop the ends off the asparagus. On a baking tray lightly oil and salt vegetables. Throwing a bit of herbs on the tomatoes can be delicious and garlic and lemon on the asparagus. Chuck the vegetables in the oven for about 25 minutes.
  6. Heat a fry pan on medium heat and place baking paper on the pan’s surface.
  7. Cook salmon for about 6 minutes each side or until the skin is nice and crispy.
  8. Make your sweet potato mash adjusting flavour with milk, butter and salt.
  9. Arrange on plate like Michelin star restaurant.
  10. Take photo and upload to Instagram.

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