Spicy Salmon with Roasted Veg

I’m on my quest to find ways to get oily fish into the family. Today I had a play around with making a rub for the fish, which myself and the hubby loved, the children found it a little spicy… which just meant the rub got scraped off their plates onto ours. Win Win.  Next time I’ll put the rub on our portions and add some yoghurt to the kids ones 😉

What I love about these type of recipes is they can be prepared in advance and then it’s just a case of turning on the oven, putting it in and making sure you keep an eye on the clock. Try preparing this the night before and it will just take 40 minutes to cook in the oven the next evening. Maximum taste with minimal effort.

Dietitian UK: Spicy Salmon marinating.
Ready to Cook 

 

The other great thing about this recipe was the chunkiness of the veggies meant the baby was able to feed himself quite happily, leading to a whole load of mess but also happiness, and a bath.

 

Dietitian UK: Spicy Salmon and Roasted Vegetables on a bed of Noodles.

Spicy Salmon Rub With Roasted Veggies
Serves 4
A prepare ahead meal that is packed with omega 3's and provides 2 portions of vegetables.
Write a review
Print
Prep Time
15 min
Cook Time
40 min
Prep Time
15 min
Cook Time
40 min
172 calories
16 g
19 g
8 g
11 g
1 g
288 g
299 g
9 g
0 g
5 g
Nutrition Facts
Serving Size
288g
Servings
4
Amount Per Serving
Calories 172
Calories from Fat 66
% Daily Value *
Total Fat 8g
12%
Saturated Fat 1g
4%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 3g
Cholesterol 19mg
6%
Sodium 299mg
12%
Total Carbohydrates 16g
5%
Dietary Fiber 4g
18%
Sugars 9g
Protein 11g
Vitamin A
145%
Vitamin C
169%
Calcium
6%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the Rub
  1. 2 cloves garlic
  2. 2 tsp garam masala
  3. 1 tbsp sunflower seeds
  4. 1 tsp sesame seeds
  5. 2 tsp dried coriander (use fresh if you have it)
  6. 1 tbsp soy sauce
  7. 4 x 120g salmon fillets
Vegetables
  1. 2 carrots
  2. 2 courgettes
  3. 2 peppers
  4. 2 onions
  5. 1 tbsp rapeseed oil
Instructions
  1. Put the garlic, garam masala, sunflower seeds and sesame seeds for the rub into a large pestle and mortar. Now have fun giving it a good bash.
  2. When it is ground into a paste add in the coriander and continue to bash.
  3. Add the soy sauce as needed to loosen it.
  4. Now spread onto the salmon.
  5. Peel the carrots and onions. Chop all the vegetables into chunks and place into a roasting dish. Toss in the oil and place the salmon on the top. It can all now be covered and go into the fridge until you are going to cook it.
  6. To cook: heat the oven to Gas Mark 5. Remove the salmon from the dish, place the vegetables only into the oven to roast for 30 minutes.
  7. Now add the salmon on top of the vegetables and cook for a further 10 minutes.
  8. Whilst the salmon is cooking get the kettle on and cook up some noodles to go with it.
beta
calories
172
fat
8g
protein
11g
carbs
16g
more
Dietitian UK http://www.dietitianuk.co.uk/

One thought on “Spicy Salmon with Roasted Veg”

Leave a Reply

Your email address will not be published. Required fields are marked *


CommentLuv badge