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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!
High protein
5 plants
Low sat fat
Serving size
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)
Nutritional Information
Calories: 671
Protein: 41g
Carbs: 51g
Fat: 34g
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!
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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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