Su­per sal­mon with chia rice on the side

South Waikato News - - Out & About -

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. 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.


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

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