Garlic & Dill Salmon with Cucumber Rice
Dinner · International · Ready in 15 min · Serves 2
Salmon pan-fried in garlic and dill over rice tossed with peas and cucumber. A gluten-free dinner carrying a day's vitamin D in fifteen minutes.
Per serving
- Calories
- 615
- Protein
- 38 g
- Carbs
- 55 g
- Fat
- 27 g
- Fibre
- 4 g
Vitamins and minerals, % of a day’s needs
- Iron13%
- Vitamin D83%
- B12199%
- Zinc19%
- Magnesium21%
- Omega-3240%
- Folate13%
- Calcium6%
- Selenium63%
- Potassium17%
- Vitamin C24%
- Riboflavin15%
Worked out from the ingredients. How we work out our numbers
Ingredients
- 300 g Salmon fillets
- 300 g Cooked rice
- 100 g Frozen peas
- 120 g Cucumber
- 10 g Garlic, crushed
- 12 g Fresh dill, chopped
- 20 ml Lemon juice
- 1 tbsp Olive oil
- 1 tsp Salt
- 1 tsp Black pepper
Method
- 1
Warm 1 tbsp olive oil in a frying pan over medium-high heat, season the 300g of salmon fillets with 1 tsp salt and 1 tsp black pepper and lay them in skin-side down for 5 minutes, until the skin lifts cleanly off the pan.
- 2
Turn the fillets, add the 10g of crushed garlic to the pan and cook for 3 minutes over medium heat, until the flesh is opaque to the middle and the garlic smells sweet rather than sharp.
- 3
Warm the 300g of cooked rice with the 100g of frozen peas in a second pan over medium heat for 3 minutes, until the peas are bright and hot through.
- 4
Dice the 120g cucumber and fold it through the hot rice with 12g chopped dill and 20ml lemon juice, off the heat.
- 5
Divide the rice between two plates and set a salmon fillet on each, spooning over the garlic oil from the pan.
