WEEK 7 – DINNER Deidre Doyle’s Oriental Salmon with Rice & Greens

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Deirdre Doyle from Greystones, Co. Wicklow owns and runs The Cool Food School, where she promotes healthy eating in a fun and interactive environment for kids of all ages.

 

Serves 2 (each serving contains approximately 600 kcal)

Prep:
Cook:
1 hour-50 minutes
40 minutes
Difficulty: Medium
Serves: Serves 2
Ingredients
salt (optional) and freshly ground black pepper
100g mangetout
100g frozen peas
1 tablespoon sesame seeds (8g)
2x 150g boneless salmon fillets
1 tablespoon honey (15g)
1 tablespoon reduced sodium soy sauce (15g)
2 tablespoons rapeseed oil (30g)
2 garlic cloves
3cm garlic cloves
2 pak choy (about 280g)
80g wholegrain rice

directions

Scrape the skin off the ginger with a teaspoon and finely grate. Peel and crush the garlic. Put both in a shallow dish with half of the oil, then add the soy sauce and honey, whisking to combine. Cut the pak choy and mangetout into strips and cover in a bowl with clingfilm and chill until needed.

Add the salmon fillets, turning to coat and if time allows cover with clingfilm and leave in the fridge for 1 hour to marinate, if time allows or up to 24 hours is fine.

Rinse the rice in a sieve and put in a pan with 250ml of water and a pinch of salt (optional). Bring to the boil, then reduce the heat and cover with a lid. Simmer for 25 minutes and then leave to sit for another 10 minutes for perfectly cooked rice. This rice can sit happily for up to 30 minutes with the lid on.

When ready to cook, preheat the oven to 180°C/350°F. Scatter the sesame seeds over the salmon fillets and cook for 10-12 minutes or until tender.

Heat a large wok or non-stick frying pan over a medium to high heat. Add the oil and swirl up the sides, then tip in the cooked rice and stir gently until evenly combined. Mix in the peas, pak choy and mangetout and cook for 2-3 minutes until tender, sprinkling over a little water if it starts to stick a tablespoon at a time. Taste to make sure it is cooked and season lightly with salt (optional) and pepper.

Spoon the rice and greens on to plates and top with the oriental salmon and any remaining sauce.