5106.59 1222 47.61 78.26 78.54 7.75 833.37
kJ kCal Protein Fat Carbohydrate Fibre Sodium (mg)


  • 4 Tassal  salmon portions, skin off
  • 200g butter, softened
  • 4 cloves roasted garlic, finely chopped
  • ¼ cup dill, finely chopped
  • Chives, finely chopped
  • ¼ cup parsley, finely chopped
  • 1 cup flour
  • 2 eggs, beaten
  • 4 cups fresh bread crumbs
  • Oil for frying
  • 300g snow peas, steamed to serve
  • 1 lemon, cut into wedges to serve


  1. Pre-heat oven to 200ºC. Combine the butter with garlic, dill, chives and parsley. Spoon the garlic & herb butter onto a sheet of glad wrap and roll into a cylinder shape.
  2. Place in the freezer to firm. Make a 4cm pocket in each of the salmon portions, cut the butter into 3cm pieces and place into the pocket.
  3. Dust the portions with flour and coat well with the combined egg & water mixture, then roll in the fresh bread crumbs and press crumbs on firmly. Heat oil over a medium heat and shallow fry each salmon portion until golden.
  4. Remove from oil and place on an oven tray and bake in the pre-heated oven for 10 minutes. Serve over steamed snow peas or seasonal vegetables and garnish with lemon wedges.



Super salmon is rich in B Vitamins - B1, B3, B6 and B12 - the mix of which is involved in numerous co-dependent functions in the body. Super important for energy production, mood and memory, salmon is a clear superfood when it comes to keeping our minds working efficiently and keeping us Super Productive with studies showing Vitamin B6 in particular is associated with energy production and brain function.