Capers make this salmon dish sing

The Leader (Tasman) - - YOUR LOCAL NEWS -

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


Ready in: 25 min­utes Prep: 15 min­utes Cook: 15 min­utes Serves: 2

Ca­per-baked salmon and broccoli

250g skin­less salmon fil­let

11⁄2 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. my­food­


2 ta­ble­spoons wa­ter

tea­spoon salt

125g frozen peas

cup wa­ter

100g baby kale leaves Zest of lemon

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.

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

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