Tan­doori salmon with co­rian­der rice

Healthy Food Guide (Australia) - - CONTENTS -

Serves 4 Cost per serve $6.75 Time to make 30 min plus 15 min marinating

di­a­betes friendly ¼ cup re­duced-fat plain yo­ghurt,

plus ex­tra ¼ cup, to serve 1 ta­ble­spoon tan­doori paste 4 x 125g skin­less salmon fil­lets 2 red cap­sicums, seeded,

cut into wedges 1 head of broc­coli,

cut into flo­rets 1 tea­spoon cumin 2 bunches as­para­gus, trimmed ²⁄³ cup bas­mati rice 2 ta­ble­spoons chopped co­rian­der 2 tea­spoons finely grated le­mon zest, plus le­mon wedges, to serve 1 Pre­heat oven to 180°C. Line 2 bak­ing trays with bak­ing pa­per. Com­bine yo­ghurt with tan­doori paste in a shal­low glass or ce­ramic dish. Add salmon and turn to coat. Cover dish and place in fridge to mar­i­nate for 15 min­utes. 2 Place cap­sicums and broc­coli on one of the pre­pared bak­ing trays; sprin­kle with cumin and spray with olive oil. Roast veg for 15 min­utes, or un­til ten­der and golden, adding as­para­gus for last 5 min­utes of cook­ing time. 3 Mean­while, drain salmon of ex­cess mari­nade and place on the other pre­pared bak­ing tray; roast for 10–12 min­utes, or un­til cooked to your lik­ing. 4 Mean­while, boil rice in a large saucepan of wa­ter for 12 min­utes, or un­til just ten­der, then drain and re­turn to pan. Add co­rian­der and le­mon zest; stir to com­bine and cover to keep warm. 5 Di­vide salmon, rice and roast veg­eta­bles among 4 plates; top with a dol­lop of yo­ghurt, sea­son with cracked black pep­per and serve with a le­mon wedge.

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