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.

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.

Spicy Salmon Rub With Roasted Veggies

2014-05-01 14:00:06

Serves 4

A prepare ahead meal that is packed with omega 3's and provides 2 portions of vegetables.

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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.

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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.

By Priya Tew, Dietitian UK

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calories

172

fat

8g

protein

11g

carbs

16g

more

https://www.dietitianuk.co.uk/