One Pan Tuscan Salmon

Ingredients:

• 60g wholegrain rice 

• 1 tsp olive oil

• 1 salmon fillet, 110g approx.

• Salt and black pepper, to taste

• 140g broccoli, cut into florets 

• ½ onion, diced

• ½ tsp garlic powder 

• 3 sun-dried tomatoes, chopped

• 30ml vegetable stock (low sodium)

• 200ml coconut milk 

• 1 bowl of baby spinach 

• 1 tbsp Parmesan cheese

• 1 tbsp fresh parsley, chopped (optional)

Instructions:

1. Cook the rice according to the instructions on the packet. 

2. Heat ½ tsp of olive oil in a large frying pan over medium-high heat. Season the salmon fillet on both sides with salt and pepper. Sear in the hot pan, flesh-side down first, for about 5 minutes on each side or until cooked to your liking. Once done, remove from the pan and set aside.

3. Cook the broccoli in boiling water or steamer for around 4-5 minutes until tender-crisp or cooked to your liking.

4. In the same pan used for the salmon, add the remaining olive oil, along with the onion and garlic powder, and sauté for about 1 minute until fragrant.

5. Add the sun-dried tomatoes and fry for 1-2 minutes, allowing them to release their flavour. Pour in the vegetable stock and let the sauce reduce slightly.

6. Lower the heat and stir in the coconut milk. Bring the mixture to a gentle simmer, stirring occasionally. Season the sauce with salt and pepper to taste.

7. Add the baby spinach and let it wilt, then stir in the Parmesan.

8. Return the seared salmon fillet to the frying pan, spooning over the sauce. Sprinkle with chopped parsley for freshness.

9. Serve with rice and broccoli (or vegetables of your choice).

   Recipe Adjustments - 

   Want to make the recipe vegetarian? 

   Remove fish and add 3 tbsp of chickpeas, 100g firm tofu or any vegetarian alternative using the food swap list. 

Dinner

Serves: 1