Ca­pers make this salmon dish sing

Rotorua Review - - MOTORING -

Want to kick­start your weight loss or sim­ply eat health­ier? Try this tasty salmon dish from My Food Bag’s Fresh Start menu.

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.

Ca­per-baked salmon with lemon peas, leek, kale and broc­coli.

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