Blackened Salmon Tikka & Brown Rice with Tomato Salad & Cucumber Raita
NEW | Lean protein | Healthier Carbs | Packed with Veggies
- Milk
- Fish
- Crustaceans
- May contain traces of allergens
- Mollusc
Introducing our Balanced recipes. They're Dietitian-approved and have just the right amount of lean protein, healthier carbs and nutrient-packed veggies you need, so you can be sure dinnertime is nutritious, well-balanced and less than 650 calories. First up is a refreshing chopped salad of cucumber and tomato to add a touch of zing, then there’s a creamy cucumber raita to mellow everything out. With smokey salmon and garlic-infused rice, this is one deliciously healthy and nutritionally balanced meal.
Ingredients
2 clove
garlic
¾ packet
brown rice
1 unit
cucumber
1 packet
Greek-style yoghurt
(Contains: Milk;)
2 unit
tomato
1 bag
baby spinach leaves
1 bag
coriander
1 tub
tandoori paste
1 packet
salmon
(Contains: Fish; May be present: Crustaceans, Mollusc.)
Not included in your delivery
olive oil
3 cup
water
¼ tsp
salt
1 tsp
white wine vinegar
Utensils
Cooking Steps
Finely chop the garlic (or use a garlic press). In a medium saucepan, heat a drizzle of olive oil over a medium heat. Add the garlic and cook until golden and fragrant, 1-2 minutes. Add the brown rice (see ingredients list) and the water, stir, and bring to the boil over a high heat. Reduce the heat to medium and simmer, uncovered, until the rice is soft, 25-30 minutes. Drain and return to the saucepan.
While the rice is cooking, finely chop the cucumber. In a medium bowl, combine the Greek yoghurt and 1/2 the chopped cucumber. Season to taste with salt and pepper and mix well. Set aside.
Finely chop the tomato. Roughly chop the baby spinach leaves. Finely chop the coriander (reserve a few leaves for garnish). In a second medium bowl, combine the tomato, baby spinach, coriander and remaining cucumber. Add the white wine vinegar and drizzle with olive oil. Season with salt and pepper and stir to combine.
In a third medium bowl, combine the tandoori paste and salmon and gently toss to coat.
In a medium frying pan, heat a drizzle of olive oil over a medium heat. When the oil is hot, add the salmon, skin-side down, and cook until just cooked through, 3-4 minutes each side (depending on thickness).
TIP: The tandoori paste will char slightly in the pan, this adds to the flavour!
Divide the brown rice and salmon tikka between plates. Serve with the cucumber raita and tomato salad. Garnish with the reserved coriander leaves.
