Citrus baked salmon
Salmon cooked the indulgent-but-healthy way: baked in white wine, citrus fruit and tomatoes, and served with brown rice. Delicious!
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Prep time: 10 mins
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Cooking time: 20 mins
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Serves: 2
Ingredients
This is great served with steamed mange tout or sugar snap peas - and if you want an even quicker balanced meal, look out for quick-cook brown rice or serve with couscous. You don?t have to buy fresh fish - many kinds of fish are cheap, easy to prepare and can be found in the supermarket freezer section! Oil-rich fish like salmon, sardines, fresh tuna and mackerel are rich in Omega 3 fats .
- 100g brown rice
- 2 slices lemon
- 2 slices orange
- 2 skinless salmon fillets (about 175g each)
- 1 tbsp roughly chopped fresh dill
- 1 tbsp sun-dried tomatoes in oil, roughly chopped, plus 1/2 (half) tbsp oil from the jar
- 75ml dry white wine
Method
- Preheat the oven to 200ºC (Gas Mark 6). Place the rice into a large saucepan with 200ml of cold water. Bring to the boil over a high heat and leave to simmer for 20 minutes or until tender. Remove from the heat, season with sea salt to taste, and cover with the lid. Leave to stand for 10 minutes.
- Meanwhile, in a large shallow baking dish, place one lemon slice and one orange slice, just overlapping, next to each other. Repeat with the other two slices.
- Sit each salmon fillet on its own bed of citrus. Season each fillet with salt and pepper. In a small bowl mix the dill, sun-dried tomatoes and tomato oil together. Spoon the mixture over the top of the salmon fillets. Drizzle with the wine.
- Place the baking dish into the oven and cook for 8 - 10 minutes or until the salmon is opaque. Serve drizzled with the cooking juices and the prepared rice.
Top tip: This is great served with steamed mange tout or sugar snap peas - and if you want an even quicker balanced meal, look out for quick-cook brown rice or serve with couscous. You don’t have to buy fresh fish - many kinds of fish are cheap, easy to prepare and can be found in the supermarket freezer section! Oil-rich fish like salmon, sardines, fresh tuna and mackerel are rich in Omega 3 fats . www.learndirect.co.uk/brainfood
By Jennifer Shepherd
Nutritional information
Guideline Daily Amount for 2,000 calories per day are: 70g fat, 20g saturated fat, 90g sugar, 6g salt.
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