Capers make this sal­mon dish sing

Wairarapa News - - CONVERSATIONS -

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⁄ 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 chopped 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.

Newspapers in English

Newspapers from New Zealand

© PressReader. All rights reserved.