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In the Kitchen with Vital Choice

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Wild Salmon with Minty Pea Purée
Our Colorado Home Cook rightly calls this light, technicolor dish “spring on a plate”

Wild Salmon with Minty Pea Purée

Welcome to my Colorado kitchen!

This series features me, Michelle — a writer and soccer mom from the Rocky Mountains — my husband and two kids, some beautiful Vital Choice seafood, and lots of regular home cooking.

(Click here to learn more about me, below.)

I want to feature the products and preparations you’re curious about.

Have a suggestion? Question? Recipe you want me to test?

Email me and help to shape this series.

This remarkably easy recipe takes just 20 minutes and is basically “spring on a plate”.

And I didn’t digitally tweak the color of the pea purée — that technicolor green is genuine.

This very light, flavorful dish relies on garden-fresh (or frozen) peas to create a create a vibrant “bed” that accentuates the color and flavor of wild salmon.

The combination of peas, lemon and mint makes a delightfully bright and flavorful base for roasted or grilled salmon.

Make the most of spring produce (or the freezer aisle) and create a meal that’s luscious, big on taste, yet wonderfully light!

My rating: 3 out of 4 stars.

A few notes for the cook
I used a bit of half-and-half to help create a creamy purée.

But it’d be equally delicious made with chicken or vegetable broth.

You could use any kind of wild salmon, but I chose silver (coho), which is a bit leaner than sockeye, keta, or king.

I usually roast silver salmon at a slightly lower temperature for a moister result. However, in this case I set the oven to 350° F, for a firmer texture and greater contrast with the creamy pea purée. Feel free to lower the temperature to 300ºF for a somewhat softer salmon texture.

And, if your salmon portions are skin-on as mine were — all silver and keta salmon from Vital Choice is skin-on, while their sockeye and king portions are available skinless or skin-on. Never fear, you’ll find it easy to slip skin-on salmon portions off their skin after their cooked.

A food processor the ideal tool for creating a pea purée — or, you can use a blender or good, old-fashioned mortar and pestle (the hardest, slowest method).

Silver Salmon with Minty Pea Purée
Serves 2; easily halved for a single serving


  • 2 portions wild salmon, thawed
  • 1 tablespoon organic extra virgin olive oil or macadamia nut oil
  • 2 tablespoons butter (or olive oil)
  • 2 medium shallots, sliced
  • 3 cups fresh or frozen peas, thawed
  • 1 tablespoon fresh lemon juice
  • ¼ cup freshly grated Parmigiano-Reggiano cheese
  • 2 tablespoons half-and-half (or chicken broth or vegetable broth)
  • 12-16 fresh mint leaves
  • Salt and pepper to taste

Note: If you’re using frozen peas, place them in a colander, rinse with warm water and set aside to thaw.

  1. Preheat the oven to 350ºF and line a baking sheet with parchment paper, or preheat your grill, cover in place.
  2. Pat the salmon portions dry and place them on the parchment. Drizzle the salmon with 1 tablespoon olive oil and season to taste with salt and pepper.
  3. Roast or barbecue (i.e., on a covered grill) the salmon for 15 minutes, until it reaches your desired level of doneness.
  4. While the salmon roasts, heat the butter over medium heat in a sauté pan. Cook until translucent, about 5 minutes.
  5. Add the fresh or thawed frozen peas to the shallots and cook over medium heat 5 minutes.
  6. Place the peas and shallots in the bowl of a food processor. Add lemon juice, Parmigiano-Reggiano cheese and half-and-half (or broth) and process until mostly smooth. Add mint leaves and pulse until mint is minced and combined. Season to taste with salt.
  7. Create a generous bed of minty pea purée on the plates, then top with salmon portions (after first removing skin, if desired).

A Note from Michelle

Like you, I have a passion for beautiful-yet-healthy food that’s easy to prepare. 

While I do love making the occasional "fancy” dinner, most of the time I’m short on time and have a house full of hungry people who want to eat NOW.

I’m not a professional chef – just a busy mom who loves to cook and who’s focused on that intersection of healthy and delicious.

I want this series to feature the products and preparations you’re curious about.

Have a suggestion? Question? Recipe you want me to test?

Email me and help to shape this series.

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