Spinach and Feta Stuffed Salmon
Calories
:
550 kcalProtéines
:
40g protéinesDurée de préparation
:
25 minutesDifficulty
:
FacileAllergènes:
- Saumon
- Lait
- Blé
- Peut contenir des traces d’allergènes
- Lait
- Moutarde
- Noix
- Arachides
- Sésame
- Soya
- Sulfites
- Blé
- Oeuf
- Poisson
- Gluten
Produit dans un établissement qui traite le lait, le sésame, les œufs, le poisson, les crustacés, les moutardes, les noix, les arachides, le blé, le soja et les sulfites.
Ingrédients
quantité par portion
250 g
Filets de saumon, avec la peau
(Contient: Saumon)
¼ tasse(s)
Feta, émietté
(Contient: Lait)
28 g
Jeunes épinards
7 g
Mélange d'épices méditerranéen
(Peut contenir : Lait, Moutarde, Noix, Arachides, Sésame, Soya, Sulfites, Blé)
30 g
Olives mélangées
(Peut contenir : Lait, Noix, Sulfites, Blé, Oeuf, Poisson)
½ tasse(s)
Boulgour
(Contient: Blé Peut contenir : Gluten)
1 pièce(s)
Courgette
1 pièce(s)
Yogourt grec
(Contient: Lait)
1 pièce(s)
Citron
Instructions
1
- Before starting, preheat the oven to 450°F. Wash and dry all produce.
- Halve zucchini lengthwise, then cut into 1-inch quarter-moons.
- Rough chop spinach.
- Into a small bowl, drain olives. Set juice aside.
- Finely chop half the olives.
- Zest and juice half the lemon. Cut remaining into wedges.
- To a medium bowl, add spinach, 1/2 tbsp (1 tbsp) olive oil, 1/2 tsp (1 tsp) Mediterranean Spice Blend, the finely chopped olives, half the lemon zest, and feta. Season with salt and pepper. Set aside.
2
- To a medium pot, add 3/4 cup (1 1/2 cups) water and 1/8 tsp (1/4 tsp) salt. Cover and bring to a boil over high.
- Once boiling, add bulgur.
- Cover, remove from heat and let stand for 15-16 min, until bulgur is tender and liquid is absorbed.
3
- Meanwhile, heat a large non-stick pan over medium.
- When hot, add 1 tbsp (2 tbsp) oil and zucchini.
- Cook for 3-4 min, stirring often, until tender-crisp.
- Season with salt and pepper.
4
- Meanwhile, at salmon dry with paper towels.
- To a parchment-lined baking sheet, add salmon.
- Without cutting all the way through, cut lengthwise, down the centre of each fillet.
- Brush salmon with 1 tbsp (2 tbsp) oil.
- Season with salt, pepper and remaining Mediterranean Spice Blend.
- Spoon spinach-feta mixture into the salmon.
- Roast in the middle of the oven for 10-12 min, until cooked through.**
5
- While salmon is cooking, make yogurt sauce.
- To a small bowl, add yogurt, 1/2 tbsp lemon juice, and 1 tsp (2 tsp) water. Season with salt and pepper. Stir to combine.
- To the bulgur, add 1 tbsp (2 tbsp) butter, remaining olives, 1/2 tbsp (1 tbsp) reserved olive juice and remaining lemon zest.
6
- Divide bulgur between bowls.
- Top with salmon and zucchini.
- Drizzle yogurt sauce over top.
