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Salmon & Herbed Freekeh with Roasted Veggies & Lemon Yoghurt

Salmon & Herbed Freekeh with Roasted Veggies & Lemon Yoghurt

Lean Protein | Healthier Carbs | Packed with Veggies

Balanced
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If you’re looking for something wholesome and nutritionally balanced tonight, you can’t go past this perfectly portioned plate of salmon, freekeh and veggies. For the perfect crunchy texture, allow the pan to get nice and hot before you cook the salmon, skin-side down. It gives a crisp result everytime.

Tags:Under 650kcal
Allergens:GlutenMilkFish

Always read product labels for the most up-to-date allergen information. Visit hellofresh.com.au/foodinfo for allergen and ingredient information. If you have received a substitute ingredient, please be aware allergens may have changed.

Preparation Time35 minutes
Cooking difficultyEasy
Ingredients
Serving amount
2
4
Ingredientsarrow down iconarrow down icon
Serving amount
2
4

1

carrot

1

beetroot

1

brown onion

1 sachet

smoked paprika

1 packet

freekeh

(ContainsGluten)

1 cube

vegetable stock

½

lemon

1 packet

Greek-style yoghurt

(ContainsMilk)

1 packet

salmon

(ContainsFishMay be present Crustacea, Milk, Soy)

1 bunch

mint

Not included in your delivery

olive oil

4 cup

water

Nutritional Valuesper serving
Nutritional Valuesarrow down iconarrow down icon
per serving
Energy (kJ)0 kJ
Energy (kJ)2663 kJ
Fat30 g
of which saturates7 g
Carbohydrate46.5 g
of which sugars25.1 g
Dietary Fibre0 g
Protein37.7 g
Cholesterol0 mg
Sodium706 mg
The average adult daily energy intake is 8700 kJ
Utensils
Utensilsarrow down iconarrow down icon
Baking Paper
Baking Tray
Large Non-Stick Pan
Large Pan
Instructionsarrow up iconarrow up icon
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1

Preheat the oven to 220°C/200°C fan-forced. Rinse the freekeh. In a large saucepan, heat a drizzle of olive oil over medium-high heat. Add the freekeh and toast until fragrant, 2 minutes. Add the water and the crumbled vegetable stock (1 cube for 2 people / 2 cubes for 4 people). Bring to the boil then reduce to a simmer and cook until tender, 30-35 minutes. Drain and return to the saucepan.

2

While the freekeh is cooking, cut the carrot (unpeeled) and beetroot into 1cm chunks. Cut the brown onion into 2cm wedges. Place the carrot, beetroot and onion on an oven tray lined with baking paper. Drizzle with olive oil and sprinkle with the smoked paprika. Season with salt and pepper. Toss to coat, then roast until tender, 25-30 minutes.

TIP: Cut the veggies to size so they cook in time. TIP: Beetroot stays firm when cooked. It’s done when you can pierce it with a fork.

3

While the veggies are roasting, zest the lemon to get a pinch, then slice into wedges. In a small bowl, combine the Greek yoghurt and a generous squeeze of lemon juice. Season to taste.

4

Return the frying pan to a medium-high heat with a drizzle of olive oil. Season the salmon with salt and pepper on both sides. When the oil is hot, cook the salmon, skin-side down first, and cook until just cooked through, 3-4 minutes each side (depending on thickness).

TIP: Salmon can be served slightly blushing pink in the centre.

5

Pick and roughly chop the mint leaves. In a large bowl, combine the freekeh, roasted veggies, lemon zest, a drizzle of olive oil and the mint (reserve a little for garnish!). Season to taste.

6

Divide the herbed freekeh and salmon between plates. Drizzle with the lemon yoghurt and sprinkle with the reserved mint. Serve with any remaining lemon wedges.