with broccoli and garlic rice
Fans of fish are sure to love this nutritious yet delicious Asian-inspired recipe. Even better, the whole thing comes together in less than 30 minutes. That just means you've got more time to enjoy the appealing umami flavour of this tangy teriyaki dish.
Allergens
Utensils
Tags
Salmon
200 grams
Garlic
2 unit(s)
Rice
150 grams
Broccoli
250 grams
Sesame Oil
20 milliliter(s)
Sesame Seeds
10 grams
Teriyaki Sauce
1 sachet(s)
Green Beans
150 grams
Salt
0.25 tsp
Oil
to taste
Butter
to taste
Salt
to taste
Pepper
to taste
Water
to taste
- Preheat the oven to 220°C/200°C fan/gas mark 7.
- Peel and grate the garlic (or use a garlic press).
- Rinse the rice to remove excess starch. Place a pot over medium-high heat with 1 tbsp butter (per 2P).
- Once hot, fry the garlic for 1 min then add rice, 1⁄4 tsp salt (per 2P) and 300ml water (per 2P).
- Bring to the boil then lower heat to medium, cover and cook for 10 mins. Remove from heat and keep covered until ready to serve (the rice will continue to cook in its own steam).
- Meanwhile, lay the salmon, skin-side down, onto a lined baking tray.
- Season with salt and pepper.
- Once the oven is hot, roast the salmon on the top shelf until cooked through, 10-15 mins. IMPORTANT: Wash hands and equipment after handling raw fish. Salmon is cooked when opaque in the middle.
- Meanwhile, trim the tip of the broccoli. Cut head into florets and stem into 2cm pieces.
- Trim the green beans, then cut into thirds.
- Place a pan over high heat with a drizzle of oil.
- Once hot, fry the broccoli for 2-3 mins then add the green beans and a splash of water and immediately cover with a lid or some foil.
- Cook until the broccoli is tender, 4-5 mins.
- Once cooked, transfer to a bowl and stir through half the sesame oil. Season with salt and pepper, cover to keep warm and set aside.
- Return the pan to medium heat.
- Pour the teriyaki sauce, 25ml water (per 2P), half the sesame seeds and remaining sesame oil into the pan.
- Stir together and cook until warmed through, 1-2 mins.
- Loosen the sauce with another splash of water if you feel it's too thick.
- Once the fish is cooked, carefully add it to the pan (reheat the sauce first if needed).
- Turn the salmon to coat in the glaze.
- When everything is ready, fluff up the garlic rice with a fork and divide between plates.
- Top with the teriyaki salmon, spooning over any sauce left in the pan.
- Sprinkle over the remaining sesame seeds.
- Serve the broccoli and beans alongside.
3169
kJ
Energy (kJ)
757
kcal
Energy (kcal)
32.5
g
Fat
5.8
g
of which saturates
82.5
g
Carbohydrate
13
g
of which sugars
7.6
g
Dietary Fiber
34.8
g
Protein
80
mg
Cholesterol
2.89
g
Salt
