4 P.M. Panic: Grilled Salmon and Macho Pea Smash

This recipe and photos were provided by Sally Roeckell of Table and Dish and were originally published at 365Barrington.com as a part of the Heinen’s 4 P.M. Panic Series. 

I grew up always having a meat or protein, starch, vegetable and salad. I’ve abandoned the need to check all those boxes. There are times when the starch and vegetable are the same like in today’s trio of vegetables, sweet potatoes, corn and peas.

Actually I didn’t realize until after I put it all together that this meal has three vegetables, all rather starchy. There is no salad, but the fresh mint and parsley in the pea smash is fresh and bright.

I’m so glad I don’t have to follow rules when I’m trying to throw dinner together to feed my gang something remotely healthy. It just goes to show that dinner can be whatever you feel inspired to serve. I love the colors of the summer season, when ingredients are fresh the recipes are often very simple. Why mess with the great flavors of the food?

Salmon and Macho Pea Smash Finished (Overview 3)

So this menu is going to be a bit unconventional. More explanation and less recipe.

The corn is simply boiled until tender then finished on a buttered grill pan to bring out the sweet sugars in the corn.

The sweet potatoes are washed and unpeeled then chopped into dice sized cubes. I toss them on a baking sheet. Drizzle them with about 2 TBS of extra virgin olive oil and kosher salt then roast them at 400° until tender and blackened on the edges. About 30 minutes.

Macho Pea Smash


  • 2 cups peas
  • 2 Tbs rough chopped fresh parsley
  • 2 Tbs rough chopped fresh mint
  • 1/2 tsp red pepper flakes
  • 1 clove crushed garlic
  • 1 Tsp olive oil (or melted butter)
  • kosher salt and fresh ground pepper


  • Combine all ingredients and roughly mash with a fork.
  • Put half the mix in a blender or food processor and blend by pulsing until incorporated but not smooth.
  • Add back to the other half that was mashed roughly with a fork.
  • Stir together.

This is delicious cold, but two minutes in the microwave makes it even better. Macho Pea Smash would also be fun to make with your kids.  Skip the red pepper flakes, put the peas in a bowl and let the kids smash them to bits!

Macho Pea Smash

Simple Grilled Salmon


  • 4-6oz salmon (skin on) per person
  • one bunch fresh dill
  • 2 cloves chopped or crushed garlic
  • 2-3Tbs olive oil
  • 1 fresh lemon
  • 1 tsp kosher salt


  • Combine garlic, dill, olive oil, salt and juice of one lemon.
  • Marinate the salmon in this mixture for about 30 minutes.
  • Save a bit aside to drizzle over the cooked salmon.

This can be grilled on an outdoor grill or as I did on a grill pan on a stove top. Flesh side down first until you get a nice sear from the grill then flip to cook the skin side until done. About 3-4 minutes per side.


Marinating Salmon - Salmon and Macho Pea Smash

Salmon and Macho Pea Smash

One comment

  1. I have made numerous comments at your stores and by phone to headquarters regarding that you should offer regular potato pancakes instead of just blue cheese as many people like myself do not like blue cheese. Second, that your zucchini cakes should be more available rather that your zucchini and feta which is not as good and I will not buy again.

    Prepared food in your stores should reflect the customers and not just what corporate believes should be made.

    Mark Miller

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