chermoula-spiced-salmon-wk46-e115a3bd.pdf

(239 KB) Pobierz
More Than Food
HelloFresh.co.uk
Share your masterpiece! Tag your photos with #HelloFreshSnaps and share on
You’ll be entered into our weekly photo contest!
Chermoula Spiced Salmon with Freekeh Pilaf and Toasted Sesame Seeds
Freekeh is an ancient grain that is set to knock quinoa off its
superfood throne! Freekeh is a great source of both protein and
fibre, which helps maintain healthy blood sugar levels. Combine this
delicious grain with the brain boosting omega 3 oils found in salmon
and we have a nutritional knockout!
30 mins
super
spicy
1 of your
5 a day
healthy
Onion (1)
Garlic Clove (1)
Freekeh (100g)
Vegetable Stock Pot
(1/2)
Water (200ml)
Baby Spinach
(1 bag)
Chermoula Spice
Mix (1 tsp)
Olive Oil (2 tbsp)
Salmon Fillet (2)
Flat Leaf Parsley
(1 bunch)
Sesame Seeds (15g)
Lemon (1/2)
2 PEOPLE INGREDIENTS
•
Onion, chopped
•
Garlic Clove, grated
•
Freekeh
•
Vegetable Stock Pot
•
Water
•
Baby Spinach
1
1
100g
1/2
200ml
1 bag
•
Chermoula Spice Mix
•
Olive Oil
•
Salmon Fillet
•
Flat Leaf Parsley, chopped
•
Sesame Seeds
•
Lemon
1 tsp
2 tbsp
2
1 bunch
15g
1/2
Our fruit and veggies may need a little
wash before cooking!
Did you know...
Freekeh has four times the fibre content
of brown rice!
Allergens:
Celery, Sulphites, Gluten, Sesame, Fish.
Nutrition as per prepared and listed ingredients
Energy
Per serving
Per 100g
488 kcal / 2043 kJ
131 kcal / 549 kJ
Fat
22 g
6g
Sat. Fat
4g
1g
Carbohydrate
37 g
10 g
Sugars
5g
1g
Protein
34 g
9g
Salt
2g
1g
Vegetable Stock Pot Ingredients:
Water, Salt, Yeast
Extract, Glucose Syrup, Carrot Juice [7%], Dried Onion
[4%], Sugar, Garlic Powder (contains
Sulphites),
Stabiliser [Tara Gum],
Celery
Salt,
Celery
Powder,
Carrot, Parsley, Ground Turmeric, Ground White Pepper.
2
your oven to get hot.
Tip:
This will give your salmon a lovely crispy skin!
Boil your
kettle.
1
Preheat your oven to 200 degrees. Drizzle some
oil
on a baking tray and pop in
2
Cut the
onion
in half through the root, peel and chop into roughly �½cm pieces.
Peel and grate the
garlic
(or use a garlic press if you have one). Put a saucepan on
medium heat with a drizzle of
oil
and add your
onion.
Cook for 5 mins or until your
onion
is soft, then add your
garlic
and cook for 1 minute more.
4
3
Add the
freekeh
along with the
vegetable stock pot.
Pour in the
boiling water
4
In the meantime, put the
chermoula
in a bowl with the
olive oil
(amount
(amount specified in the ingredient list). Bring to a simmer, then reduce the heat to
low, cover the pan with a lid and leave to cook gently for 15 mins. Once your
freekeh
has been cooking for 15 mins, take the pan off the heat and add the
baby spinach.
Put the lid back on and leave to the side for 5 more mins.
specified in the ingredient list). Stir together, then add the
salmon
and mix around
with your hands to make sure it is well coated.
6
salmon
skin-side down. Season each
salmon fillet
with a pinch of
salt
and a good
grind of
black pepper
and pop in your oven on the top shelf for 10-12 mins.
Tip:
The
salmon is cooked when flaky and opaque all the way through.
5
Take your hot baking tray out of your oven (carefully!), and gently lay your
While the pan gets hot, roughly chop the
parsley.
Once the pan is hot, add the
sesame seeds
and dry-fry for 1-2 mins until golden (how long it takes will depend
on how hot your pan is). Remove them from the pan.
Tip:
Watch they don’t burn!
6
While your freekeh and salmon cook, put a frying pan on medium-high heat.
7
and stir well. This is your pilaf. Taste and add more
salt
and
pepper
if necessary.
7
When your
freekeh
has rested for 5 mins, take the lid off, add half your
parsley
8
Serve your
pilaf
in bowls with your
salmon
placed on top, a sprinkling of
Don’t forget to rate this recipe - just keep an eye on your emails for this week’s survey!
sesame seeds
and your remaining
parsley.
Squeeze over some
lemon juice
and
enjoy!

Plik z chomika:

Inne pliki z tego folderu:

Inne foldery tego chomika:

Zgłoś jeśli naruszono regulamin