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Smoked Salmon and Kumara Oat Hash

A pan-cooked hash of diced kumara, rolled oats, and flaked smoked salmon, seasoned with spring onion, dill, and a squeeze of lemon. Cooked in butter in a single pan.

menopauseanti-inflammatoryegg-freehigh-proteinsoy-free
50 min 5 servings medium

Why this recipe works

Smoked salmon contributes omega-3 fatty acids and B12, which are naturally present in oily fish. Kumara provides a slower-digesting starch alongside fibre, and rolled oats add additional soluble fibre and bulk. Butter suits pan cooking at moderate heat and adds richness that helps fat-soluble nutrients from the vegetables absorb more readily.

Ingredients

Method

  1. Place the diced kumara in a medium saucepan, cover with cold water, and bring to the boil over high heat. Cook for 8 minutes until just tender but still holding their shape. Drain well and spread on a clean tea towel to steam-dry for 5 minutes.
  2. Heat a large, wide, heavy-based frying pan over medium-high heat. Add 25g of the butter. Once foaming, add the spring onion whites and cook for 2 minutes, stirring, until softened.
  3. Add the drained kumara to the pan in a single layer. Press down lightly with a spatula. Sprinkle over the turmeric, salt, and pepper. Leave to cook undisturbed for 5 minutes so the underside develops a golden crust. Turn the pieces and cook for a further 4 minutes.
  4. Add the remaining 15g of butter to the pan. Scatter in the rolled oats and stir through the kumara. Cook for 3 to 4 minutes, stirring occasionally, until the oats are lightly toasted and beginning to crisp.
  5. Reduce heat to low. Add the flaked smoked salmon, spring onion greens, lemon zest, and half the lemon juice. Fold gently through the hash, taking care to keep the salmon in reasonably large flakes. Cook for 2 minutes until the salmon is warmed through.
  6. Remove from heat. Scatter over the fresh dill and taste, adding more lemon juice if desired. Divide into 5 equal portions. Allow to cool completely before storing in airtight containers in the fridge.

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