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Blackened Salmon Tikka & Brown Rice with Tomato Salad & Cucumber Raita

Blackened Salmon Tikka & Brown Rice with Tomato Salad & Cucumber Raita

NEW | Lean protein | Healthier Carbs | Packed with Veggies

Balanced
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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.

Tags:Naturally Gluten-FreeNot Suitable for Coeliacs
Allergens:MilkFish

Always refer to the product label for the most accurate ingredient and allergen information.

Preparation Time30 minutes
Cooking difficultyEasy
Ingredients
serving amount
2
4
Ingredientsarrow down iconarrow down icon
serving amount
2
4

2 clove

garlic

¾ packet

brown rice

(May be presentTree Nuts, Gluten, Milk, Peanuts, Sesame, Soy)

1 unit

cucumber

1 packet

Greek yoghurt

(ContainsMilk)

2 unit

tomato

1 bag

baby spinach leaves

1 bag

coriander

1 tub

tandoori paste

1 packet

salmon

(ContainsFish)

Not included in your delivery

olive oil

3 cup

water

¼ tsp

salt

1 tsp

white wine vinegar

Nutritional Valuesper serving
Nutritional Valuesarrow down iconarrow down icon
per serving
Energy (kJ)2700 kJ
Fat29.3 g
of which saturates5.6 g
Carbohydrate53.6 g
of which sugars9.9 g
Protein38.7 g
Sodium1020 mg
The average adult daily energy intake is 8700 kJ
Utensils
Utensilsarrow down iconarrow down icon
Medium Non-Stick Pan
Medium Pan
Instructionsarrow up iconarrow up icon
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1

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.

2

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.

3

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.

4

In a third medium bowl, combine the tandoori paste and salmon and gently toss to coat.

5

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!

6

Divide the brown rice and salmon tikka between plates. Serve with the cucumber raita and tomato salad. Garnish with the reserved coriander leaves.