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Category
Main Dish
Servings
4
Calories
552
Author:
Coach
This Cajun salmon is flavorful, healthy, and low-calorie. Support sustainable farming by preparing it using Greensbury's Atlantic salmon delivered to your door.
Ingredients
-
4 skinless salmon fillets (120g each)
1 small head broccoli (250g)
1-cal sunflower oil spray
sea salt and freshly ground black pepper
1 heaped tsp ground cumin
1tsp garlic granules
½tsp hot smoked paprika
½tsp cayenne pepper
½tsp dried oregano
½tsp dried thyme
1tsp flaky sea salt
1tsp olive oil
1 onion, finely diced
2 garlic cloves, sliced
1 red pepper, cored, deseeded and finely diced
1tbsp tomato purée
1tsp dried oregano
½tsp dried thyme
200ml fresh chicken stock
400g can black eye beans
500g cooked brown and wild rice (freshly cooked and drained or 2 pouches)
4 spring onions, finely sliced
For the Cajun seasoning
For the dirty rice
Directions
Preheat the oven to 400°F.
For the Cajun seasoning
Mix the ingredients in a small bowl.
Pat each salmon fillet dry with kitchen paper and then sprinkle with the seasoning on all sides. Leave to marinate while you prepare the broccoli and dirty rice.
For the broccoli and dirty rice
Line a baking tray with a silicone mat (or spray with oil).
Cut the broccoli into bite-sized florets, season with salt and pepper and spread out on the tray.
Cook on a high shelf in the oven for 12 minutes or until the broccoli is lightly charred and cooked through.
Meanwhile, for the rice, heat the oil in a large sauté pan over a medium heat. When hot, add the onion and cook for four to five minutes until softened.
Add the garlic and cook for two minutes, then add the red pepper and tomato purée and stir well.
Add the oregano, thyme and stock and bring to a simmer.
Drain the black eye beans and add to the pan with the cooked rice. Cook for another five minutes.
Season well with salt and pepper and stir through the spring onions.
For the salmon
Heat a medium non-stick frying pan over a medium heat.
Spray the salmon fillets a few times with oil then place in the pan. Cook for two to three minutes on each side or until lightly charred and cooked through.
Spoon the rice into four shallow bowls or containers, and add the broccoli and salmon. Serve at once, with lime wedges, or cool then seal and keep in the fridge.
Eat within two days, either cold or reheated.
Nutrition
Calories 552, Protein 41 grams, Fat 17 grams, Carbs 55 grams, Fiber 9 grams
