Salmon Fillets in Watercress Recipe

By the wlr team

Try this recipe for salmon with a creamy watercress sauce. This recipe is low calories, quick and easy, the whole recipe comes together in just over 30 minutes. Serve it with some fresh tomatoes and a simple salad.

  • Recipe makes: 4 servings
  • Prep time:
    10 mins
  • Cook time: 25 mins
  • Calories: 292
    per serving


  • 454g Salmon, Fillets, Raw, Average
  • 50ml Milk, Semi Skimmed, Average
  • 60g Onions, Spring, Raw, Average
  • 168g Courgette, Raw, Average
  • 60g Watercress, Raw, Trimmed, Average
  • 1 fl oz/30ml Cream, Double, Average
  • 2g Pepper, Black, Freshly Ground, Average
  • 2 Tsps/10ml Oil, Sunflower, Average


Pre-heat oven to 180°C/350°F/ Gas mark 4

Place the salmon fillets in an ovenproof dish, pour over milk the milk, season with the black pepper and seal tightly with a lid or foil.

Bake in the oven for 20 minutes.

In the meantime, finely chop the spring onions, slice the courgettes and roughly chop the watercress.

Heat the oil in a non-stick frying pan and gently stir-fry the spring onion and courgettes for 5 minutes.

Pour in 200 ml of water, add the watercress, bring to the boil, reduce the heat and simmer gently for 10 minutes. Reduce the heat to as low as possible and add the cream.

Remove the salmon fillets from the oven, gently remove the salmon fillets from the dish, and add the juices from this dish to the sauce. Put the salmon fillets back into the ovenproof dish.

Pour the sauce over the salmon, cover and return to the oven for 5 minutes, before serving.

Serve with new potatoes and asparagus.
Nutrition information per serving
Calories (kcal)292
Carbohydrate (g)2.5
Fat (g)19.9
Protein (g)25.8
Fibre (g)1.1
Alcohol (g)0.0
Fruit & Veg1.0

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