The protein cooking time listed in this recipe has been updated.
As of December 2025, we've revised cooking times for all our proteins to reflect improved food safety guidance.
Check out the latest recommended times in our Cooking Guidelines.
Serving size
Ingredients
Ingredients
- 2 courgette
- 20g pistachios (Nuts)
-
1 tbsp sun-dried tomato paste(Tomato Puree, Sundried Tomatoes, Rapeseed Oil, Water, Pine Kernels, Salt)
- 80g greek style yoghurt (Milk)
- 1 unwaxed lemon
- 1 handful of fresh dill
- 200g baby tomatoes
- 4 salmon fillets (Fish)
- 180g Tenderstem broccoli
-
200g brown rice(100% Brown Rice)
Allergens
Contains:
Nuts, Milk, Fish
Nutritional Information
Nutritional Information
| Typical values | per 100g | per portion |
|---|---|---|
| Energy | 143Kcal | 671Kcal |
| 598kJ | 2808kJ | |
| Fat | 7.3g | 34g |
| of which saturates | 1.5g | 6.8g |
| Carbohydrates | 11g | 51g |
| of which sugars | 1.7g | 7.8g |
| Protein | 8.6g | 41g |
| Salt | 0.08g | 0.37g |
| Fibre | 1.8g | 8.3g |
High protein
5 plants
Low sat fat
Pan-roasted Salmon with Sundried Tomato Rice & Dill Yoghurt
Serve crispy responsibly-sourced salmon alongside vibrant sundried tomato rice and nutty roasted tenderstem broccoli. Finish with crunchy pistachios and a fresh yoghurt dressing, homemade with dill and lemon!
Cooking Instructions
Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9
- Line 2 baking trays with parchment paper
- Bring a large saucepan filled with salted water to a boil
- Pull out a large frying pan, a sieve & a small bowl
Get started
- Add the rice to the saucepan and boil for 25-30 mins, until cooked, then drain and return to the pan
- Meanwhile, dice the courgette into 2cm chunks. Trim the broccoli
Cook the salmon
- Season the salmon with salt
- Heat the large frying pan with 2 tsp oil on medium heat. Once hot, add the salmon, skin-side down, and cook for 3 mins, then flip and cook for another 3 mins, until golden
- Transfer the salmon to a lined baking tray, skin-side up, and roast for 15 mins, until cooked through
Add the veg
- Add the courgette to the other baking tray with 1/2 tsp oil, salt and pepper. Roast for 5 mins
- After 5 mins, add the broccoli and tomatoes to the tray with 1 tsp oil and a pinch of salt and pepper
- Roast for a further 10-12 mins, until golden and cooked through
Finishing touches
- Finely chop the dill (reserving a few leaves for garnish). Cut the lemon into wedges. Roughly chop the pistachios
- To the small bowl, combine the yoghurt, chopped dill, a squeeze of lemon and a pinch of salt and pepper
- When ready, stir the sundried tomato paste into the rice and season with salt and pepper
Plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Serve the rice and roasted veg into bowls, topped with the salmon. Add a dollop of yoghurt. Scatter over the pistachios and remaining dill. Garnish with the remaining lemon wedges, to finish
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