Su­per sal­mon with chia rice on the side

Kapi-Mana News - - MOTORING -

Adding chia seeds to rice is a fun way to jazz it up, while adding ex­tra pro­tein.

Fol­low­ing these cook times will leave your sal­mon cooked medium-rare; it should be dark pink and just start­ing to flake. If you pre­fer well-done sal­mon, con­tinue cook­ing a fur­ther 1-2 min­utes each side.


1 cup bas­mati rice 1-2 ta­ble­spoons black chia seeds 11⁄ cups wa­ter

tea­spoon salt

Pan-fried sal­mon and greens

4 spring onions 4 cloves gar­lic 250g broc­col­ini 2 cour­gettes 600g bone­less sal­mon fil­lets, skin on 2 ta­ble­spoons but­ter

cup wa­ter

Horse­rad­ish cream

cup sour cream 3 ta­ble­spoons grated or ground horse­rad­ish (store-bought) juice of lemon

To serve

2 ta­ble­spoons toasted sliced al­monds

1 lemon, cut into wedges Com­bine rice, chia seeds, wa­ter and salt in a pot and bring to the boil. As soon as it boils, cover with a tight-fit­ting lid and re­duce to low­est heat to cook for 12 min­utes. Turn off heat and leave to steam, still cov­ered, for a fur­ther 8 min­utes. Do not lift lid dur­ing cook­ing.

While rice is cook­ing, pre­pare the veg­eta­bles. Thinly slice spring onions; roughly chop gar­lic; trim ends off broc­col­ini and cut any larger pieces in half length­ways; slice cour­gettes into 2cm-thick rounds.

Pat sal­mon dry with pa­per tow­els, re­move any re­main­ing pin-bones and cut into 4-5 pieces. Sea­son both sides with salt.

When rice has about 12 min­utes’ cook time re­main­ing, heat a driz­zle of olive oil in a large fry-pan on medium-high heat. Cook sal­mon, skin-side down, for about 3 min­utes, un­til skin is crispy. Flip and cook for a fur­ther 2 min­utes for medium-rare, or un­til cooked to your lik­ing. Re­move from pan and set aside to rest, cov­ered with foil.

Wipe pan clean and re­turn to high heat. Add a driz­zle of oil with but­ter and stir-fry broc­col­ini and cour­gette for 2 min­utes. Add wa­ter, spring onions and gar­lic and stir-fry for a fur­ther 2-3 min­utes, un­til veg­eta­bles are ten­der. Sea­son with salt and pep­per.

In a small bowl, com­bine all horse­rad­ish cream ingredients and mix well.

To serve, spoon rice onto plates and top with some greens and a piece of pan-fried sal­mon.

Gar­nish with al­monds and serve with a dol­lop of horse­rad­ish cream and lemon wedges on the side.

Recipes ex­tracted from

Din­ner­time Goodness by My Food Bag& Na­dia Lim,

pub­lished by Pen­guin NZ, RRP: $45.00. Pho­tog­ra­phy by Tam West.


Serve the fish with horse­rad­ish cream and lemon wedges on the side.

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