BAKED SALMON TRAY WITH RICE & TOMATOES

Updated: Dec 13, 2020



Serves: 4

Prep: 5 mins

Cook: 30 mins


Nutrition per serving:

Kcal – 476

Fat – 19g

Carbs – 44g

Protein – 31g


WHAT YOU NEED

  • 14oz. (400g) salmon fillet, skin removed

  • 1 tsp. honey

  • 2 tbsp. soy sauce

  • 2 tbsp. olive oil

  • 4 slices of lemon + 2 tbsp. of juice

  • 7/8 cup (200g) jasmine rice

  • 1 cup (150g) cherry tomatoes

  • Handful basil leaves

  • 4 tbsp. natural yoghurt, 0% fat

Spices:

  • 2 tsp. paprika

  • 1/2 tsp. curry

  • 1 tsp. oregano

  • Pinch of chilli flakes


WHAT YOU NEED TO DO

  • Cut the salmon fillet into 4 pieces. Rinse, dry and place in a bowl. Season with salt, pepper, paprika, curry, and oregano. Add honey, soy sauce, 2 tbsp. olive oil and 2 tbsp. of lemon juice, mix everything and cover the salmon.

  • Preheat oven to 400F (200C).

  • Cook the rice according to the instructions on the packaging. Drain it, then transfer into a baking dish and spread the rice over the whole surface of the dish.

  • Place the salmon fillets on top of the rice, add the cherry tomatoes and basil leaves, then sprinkle with chilli flakes.

  • Top salmon with lemon slices, and drizzle over the remaining marinade and bake in the preheated oven for 15 minutes.

  • Serve with a dollop of natural yoghurt.


KEY BENEFITS OF HONEY

Honey health benefits includes controlling cholesterol level, managing diabetes, treating gastric problems, fighting infections, boosting energy, preventing nausea, promoting weight loss, promoting restful sleep, fighting asthma, removing dandruff, and enhancing skin health.

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