RealFit Recipes
This recipe was sourced by Super Food Family Classics by Jamie Oliver published by Micheal Joseph at Penguin
Mango Teriyaki Salmon Brown Rice
& Chilli Cucumber Pickle
Ingredients (serves 4, takes 50 minutes)
300g Brown Rice
Groundnut Oil
1 Ripe Mango
4 Clove of Garlic
4cm Piece of Ginger
3 Limes
2 Tablespoons Low-Salt Soy Sauce
½ Cucumber
1 Fresh Chilli
4 Tablespoons White Wine Vinegar
4 x 120g Salmon Fillets, Skin On, Scaled, Pin-Boned
1 Bunch of Spring Onions
250g Broccoli
½ Bunch of Fresh Mint (15g)
2 Teaspoons Sesame Seeds
4 Tablespoons Natural Yoghurt
Cook the rice in a large pan of boiling salted water according to the packet instructions, then drain. Rub a roasting tray (25cm x 30cm) with 1 teaspoon of groundnut oil, then add the rice in an even layer. Meanwhile, wash the mango, cut the cheeks off the stone, peel and put the flesh into a blender, reserving the skin. Squeeze the stone over the blender to get the juice out of that remaining flesh. Peel and add the garlic and ginger, finely grate in the zest of 2 limes and squeeze their juice. Add the soy sauce and 1 teaspoon of groundnut oil, the blitz until super-smooth. Pour into a large bowl.
To make the pickle, finely slice the mango skin and place into a shallow bowl. Halve the cucumber lengthways and scrape out the watery core, then finely slice the chilli and add to the bowl. Toss with the vinegar and a good pinch of sea-salt to draw out excess moisture (you’ll drain the liquor off, so don’t worry about the amount of salt).
Preheat the grill to high. Slice the skin off the salmon and reserve. Toss the fillets in the sauce, then lay them on the rice. Trim the spring onions at an angle into 2cm chunks, cut the broccoli into bite-sized florets, slicing the stalk, toss it all through the remaining sauce really well, then arrange around the salmon. Lay the salmon skins loosely on top, and place the tray under the grill for 12 to 15 minutes, or until everything is just cooked through and looks nice and charred – keep an eye on it! Drain the pickle, pick and finely slice the mint leaves, toast the sesame seeds, toss together, and serve on the side. Finish each portion with a dollop of yoghurt and serve with lime wedges, for squeezing over.
Nutritional Value Per Serving
Calories = 597Kcal
Fats = 19.2g
Protein = 35.4g
Carbohydrates = 74.7 g
Fibre = 5.3g
Equates to 2 portions of veg and fruit