Capers make this salmon dish sing
Want to kickstart your weight loss or simply eat healthier? Try this tasty salmon dish from My Food Bag’s Fresh Start menu.
CAPER-BAKED SALMON WITH LEMON PEAS, LEEK, KALE & BROCCOLI
Ready in: 25 minutes Prep: 15 minutes Cook: 15 minutes Serves: 2
Caper-baked salmon and broccoli 250g skinless salmon fillet 11⁄ teaspoons finely chopped capers
1 teaspoon lemon juice (reserve zest first)
teaspoon wholegrain mustard 2 tablespoons finely chopped parsley leaves and stalks
head broccoli
Lemon peas, leek and kale
teaspoon oil, for cooking (or use spray oil)
leek, white and pale green part only, cut in half lengthways and thinly sliced
1 clove garlic, minced or finely Each week Nadia gives you another easy recipe for your family and you’ll find all the ingredients in My Food Bag. myfoodbag.co.nz
To serve lemon, cut into wedges
Preheat oven to 220 degrees Celsius. Line an oven tray with baking paper.
Pat salmon dry with paper towels and remove any remaining pin bones. Cut lengthways into 2 pieces, place on one side of prepared tray and season with salt and pepper. In a small bowl, combine capers, lemon juice, mustard and parsley and mix well. Set both aside.
Heat oil in a medium fry-pan on medium heat. Cook leek, garlic, first measure of water and salt for 5-7 minutes, stirring often, until softened and starting to caramelise. Increase heat to medium-high and add peas and second measure of water. Cook a further 2 minutes, until liquid has evaporated.
While leeks are cooking, evenly spread caper mixture over salmon pieces. Cut broccoli into very small florets and place on same tray as salmon. Season broccoli with salt and pepper.
Bake salmon and broccoli (on upper oven rack) for 6-8 minutes for medium-rare, or until salmon is cooked to your liking and broccoli is slightly charred. If salmon is cooked before broccoli, remove from oven tray and return broccoli for the final 1-2 minutes.
While salmon and broccoli are cooking, roughly chop kale leaves. When leek has finished cooking, stir through kale and lemon zest and season to taste with salt and pepper. Remove from heat.
To serve, divide lemon peas, leek and kale between plates. Top with a piece of caper-baked salmon and serve broccoli on the side. Garnish with a wedge of lemon to squeeze over just before eating.
My Food Bag Fresh Start recipes are 450 calories or less per serve, have lean protein and loads of vegetables, and are lower in gluten and dairy.