Recipe: Tasty Lemon salmon with rice and tenderstem broccoli

Lemon salmon with rice and tenderstem broccoli. Slice up lemon and cut in half lengthways the broccoli Place a sheet of baking parchment on a baking tray and create a crease by folding it in half and reopening again. Place the salmon in the middle of one the halves with the lemon on top and sprinkle with salt and a little butter Put a steamer over a pan of simmering water and heat a frying pan and a wok on a medium heat. Put the Tenderstem ® broccoli and vegetables in the steamer and at the same time gently cook the ginger, garlic and half the chilli in a little oil in the wok and put the salmon, skin side up in the other pan. See great recipes for Lemon salmon with rice and tenderstem broccoli too! They are a super start to the day - packed with a load of protein from the eggs & salmon, plus some vitamin C rich tomatoes and tenderstem broccoli.

I made some lemon crème fraîche to drizzle over these which was absolutely beautiful and finishes them off perfectly while adding a little 'zing'. The broccoli florets are the perfect little sponges to absorb runoff sauce that falls from the salmon, which is why I strategically used broccoli and then positioned it directly next to the salmon. This is because, according to the British Dietetics Association, oily fish:. You can have Lemon salmon with rice and tenderstem broccoli using 11 ingredients and 10 steps. Here is how you cook that.

Ingredients of Lemon salmon with rice and tenderstem broccoli

1. It's 1 of Salmon fillet.
2. You need 1/2 of Lemon.
3. Prepare 125 g of Basmati rice.
4. It's 50 g of Peas.
5. It's 70 g of Tenderstem broccoli.
6. You need 1/2 of Avocado.
7. It's 1 tbsp of soy sauce.
8. You need of Butter.
9. You need of Oil.
10. It's of Salt.
11. It's of Baking parchment or foil.

May protect the heart and blood vessels from disease. Add butter on top of salmon, followed by garlic & salt/pepper. Nutrition information for Tenderstem ® broccoli is based on lab analysis of the raw product commissioned by Tenderstem ® broccoli. Please note, nutrition may vary due to origin, methods of storage and preparation, and freshness.

Lemon salmon with rice and tenderstem broccoli step by step

1. Preheat the oven to 170°C.
2. Slice up lemon and cut in half lengthways the broccoli.
3. Place a sheet of baking parchment on a baking tray and create a crease by folding it in half and reopening again. Place the salmon in the middle of one the halves with the lemon on top and sprinkle with salt and a little butter.
4. Fold the paper over the salmon and then at the folded edge of the parchment fold in the corner.
5. Working down and around the parchment keep folding until the whole salmon is enclosed. To keep the folds in place, fold over the straight edge of the parchment.
6. Place in the oven for 15 minutes. After 15 minutes, add the broccoli to the baking tray with a drizzle of oil and salt. Return to the oven for an additional 10 minutes.
7. Once the salmon has been returned to the oven, cook the frozen peas in a frying pan for a few minutes and cook the rice in accordance with the instructions on the packet.
8. Add the rice to the pan with the peas and add in the soy sauce, mix the ingredients well.
9. Half an avocado, remove the core and slice before pushing it out from its skin.
10. Remove the salmon from the paper, and plate all the elements.

Nutrition analysis of recipes featured on the Tenderstem ® broccoli website is calculated by a registered dietitian using McCance and Widdowson's The Composition of. Meanwhile, cook the rice according to the instructions on the packet and drain. Cut the tenderstem broccoli in half. Move on to the next step while you. Place the salmon skin side down in a microwave proof dish, trim the Tenderstem broccoli and cut the thicker stalks in half lengthwise.