Nutritionist's Pick: Indian-Spiced Salmon and Microwaveable Brown Rice
with Zucchini, Peppers and Mint Yogurt Sauce- Salmon
- Milk
- Almonds
- Mustard
- Soy
- Sulphites
- Egg
- Gluten
- Milk
- Mustard
- Peanuts
- Sesame
- May contain traces of allergens
- Tree nuts
- Wheat
- Crustaceans
- Fish
- Triticale
Ingredients: Salmon fillets • Microwaveable brown rice (water, brown rice, sunflower oil) • Zucchini • Sweet bell pepper • Greek yogurt (milk) (skim milk, cream, active bacterial cultures) • Lemon • Almonds • Indian spice blend (mustard) (coriander, turmeric, cumin, salt, spices, onion powder, garlic powder, mustard ground, black pepper, chili powder, chili flakes, canola oil, silicon dioxide) • Mint • Garlic.
Ingredients
250 g
Salmon Fillets, skin-on
(Contains: Salmon)
1 unit(s)
Greek Yogurt
(Contains: Milk)
1 unit(s)
Zucchini
2 unit(s)
Garlic, cloves
1 unit(s)
Lemon
1 unit(s)
Sweet Bell Pepper
28 g
Almonds, sliced
(Contains: Almonds May be present: Soy, Sulphites, Egg, Gluten, Milk, Mustard, Peanuts, Sesame)
9 g
Indian Spice Mix
(Contains: Mustard May be present: Milk, Tree nuts, Peanuts, Sesame, Soy, Sulphites, Wheat)
7 g
Mint
250 g
Microwaveable Brown Rice
(May be present: Egg, Milk, Mustard, Sulphites, Tree nuts, Peanuts, Sesame, Crustaceans, Fish, Triticale, Soy, Wheat)
Not included in your delivery
3 tbsp
Oil*
¼ tsp
Salt*
0.13 tsp
Pepper*
¼ tsp
Sugar*
1 tbsp
Butter*
Nutrition facts
Cooking Steps
- Meanwhile, peel, then mince or grate garlic.
- Halve zucchini lengthwise, then cut into 1/2-inch half-moons.
- Core, then cut pepper into 1/2-inch pieces.
- Zest, then juice half the lemon (whole lemon for 4 servings). Cut any remaining lemon into wedges.
- Thinly slice mint.
- Pat salmon dry with paper towels. Season with remaining Indian Spice Mix.
- To an unlined baking sheet, add peppers, zucchini and 1 tbsp (2 tbsp) oil. Season with salt and pepper, then toss to combine.
- Roast in the middle of the oven for 12-15 min, stirring halfway through, until tender.
- Meanwhile, to a small bowl, add yogurt, mint, half the garlic, 1/2 tbsp (1 tbsp) water, 1/4 tsp (1/2 tsp) sugar, lemon zest and half the lemon juice. Stir to combine. Season with salt and pepper.
- Meanwhile, massage the pouch of rice to separate grains.
- Open top of package and heat rice in the microwave for 2 min. (NOTE: If you don’t have a microwave, stir-fry rice in a hot non-stick pan with a splash of water for 3 min, until heated through.)
- In a large non-stick pan, heat 1 tbsp (2 tbsp) olive oil over medium-high. When the pan is hot, add salmon. Pan-fry for 3-5 min per side, until browned and cooked through.**
- Add remaining garlic and almonds. Cook for 1-2 min, stirring occasionally. ** Season with salt and pepper.
- To brown rice, add remaining lemon juice, then fluff with a fork.
- Spoon half the mint yogurt sauce over the base of each bowl. Top with brown rice, then veggies and shrimp.
- Dollop remaining mint yogurt sauce over top.
- Squeeze lemon wedge over top.
If you've opted for salmon, pat salmon dry with paper towels. Season with remaining Indian Spice Mix.
In a large non-stick pan, heat 1 tbsp (2 tbsp) olive oil over medium-high. When the pan is hot, add salmon. Pan-fry for 3-5 min per side, until browned and cooked through.** Add remaining garlic and almonds. Cook for 1-2 min, stirring occasionally. ** Season with salt and pepper.
