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.
Pan-roasted Salmon with Chickpea Stew & Charred Spring Onion Salsa
This warming stew is packed with flavour and protein. Sustainably-sourced salmon beaming with omega-3 fatty acids served with a zingy charred spring onion and parsley drizzle. A bed of fibre-rich chickpeas seasoned with warming smoked paprika. Lashings of lime to add zing. Handfuls of spinach to bring the greens
High protein
1/3 daily fibre
11 plants
Low sat fat
Serving size
Ingredients
- 1 unwaxed lime
- 1 romano pepper
- 1 handful of fresh flat-leaf parsley
- 40g baby spinach
- 200ml tomato & herb sauce (tomato, cooked onion, water, tomato puree, carrots, caramelised onion, olive oil, basil, cornflour, garlic, date syrup, salt, garlic powder, acidity regulator: lactic acid.)
- 2 tsp smoked paprika & oregano blend (smoked paprika, oregano)
- 230g chickpeas (Chickpeas, water, salt)
- 1 onion
- 3 garlic clove
- 2 spring onion
- 1 tsp ground cumin
- 2 salmon fillets (Fish)
- 140g sweetcorn (sweetcorn, water, salt)
Nutritional Information
Calories: 669
Protein: 45g
Carbs: 25g
Fat: 34g
Ingredients
- 1 unwaxed lime (use half)
- 1 romano pepper (use half)
- 1 onion (use half)
- 2 spring onion
- 1 handful of fresh flat-leaf parsley (use half)
- 2 tsp smoked paprika & oregano blend (use half) (smoked paprika, oregano)
- 1 tsp ground cumin (use half)
- 40g baby spinach (use half)
- 1 salmon fillet (Fish)
- 200ml tomato & herb sauce (use half) (tomato, cooked onion, water, tomato puree, carrots, caramelised onion, olive oil, basil, cornflour, garlic, date syrup, salt, garlic powder, acidity regulator: lactic acid.)
- 3 garlic clove
- 230g chickpeas (use half) (Chickpeas, water, salt)
- 140g sweetcorn (use half) (sweetcorn, water, salt)
Nutritional Information
Calories: 680
Protein: 46g
Carbs: 27g
Fat: 34g
Pan-roasted Salmon with Chickpea Stew & Charred Spring Onion Salsa
This warming stew is packed with flavour and protein. Sustainably-sourced salmon beaming with omega-3 fatty acids served with a zingy charred spring onion and parsley drizzle. A bed of fibre-rich chickpeas seasoned with warming smoked paprika. Lashings of lime to add zing. Handfuls of spinach to bring the greens
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Cooking Instructions
Before you start
- Preheat the oven to 240C / fan 220C / gas mark 9
- Line a baking tray with parchment paper
- Pull out a large frying pan, a small bowl, a sieve, a measuring jug & a grater
Get started
- Season the salmon with salt and pepper. Heat the large frying pan with 1/2 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 one side of the lined baking tray. Drain the sweetcorn and add to the other side of the tray, toss with half the cumin, 1/2 tsp oil, salt and pepper. Roast for 6 mins
- After 6 mins, add the whole spring onions to the tray and roast for a further 9 mins, until the salmon is cooked through and the veg is charred. Set the spring onion aside to cool
Build the stew
- Finely chop or crush the garlic. Thinly slice the pepper and onion. Drain and rinse the chickpeas
- Reheat the large frying pan with 1 tsp oil on medium-high heat. Once hot, add the pepper and onion and cook for 3-4 mins, until softened
- Add the garlic, paprika & oregano mix and remaining cumin and cook for a further minute
Simmer the chickpeas
- Add the tomato herb sauce, chickpeas and 100ml water (50ml for 1 person) to the pan. Simmer for 4-5 mins
- In the final 1-2 mins, rinse the spinach and add to the stew, along with the charred sweetcorn, and cook until wilted. Season to taste with salt and pepper
Make the salsa
- Finely chop the parsley. Zest and quarter the lime. Once cooled, trim and roughly chop the spring onion
- In the small bowl, combine the parsley, lime zest, spring onion and a squeeze of lime juice. Season to taste
Plate up
- Check your fish is cooked through; it should be steaming hot, opaque and separate easily with a fork
- Share the chickpea stew between bowls, topped with the salmon and salsa. Garnish with the remaining lime wedges
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