Salmon and Broccoli Pilaf

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Salmon & broccoli pilafThis Salmon and Broccoli Pilaf recipe has been developed using mood-boosting foods to help you eat your way to happiness.

Wholegrain Basmati has a low GI and releases energy slowly, which helps to keep blood sugar levels stable throughout the day, helping you sustain your energy levels. Furthermore, the salmon in this dish is a rich source of omega-3 fatty acids which are good mental health, brain function and energy production.

Prep time: 5 minutes

Cook time: 30 minutes

Serves: 4

Note: This recipe is gluten free

What You’ll Need:

  • 300g Tilda® Wholegrain and Wild Steamed Basmati Rice
  • 1 tbsp olive oil
  • 1 onion, finely chopped
  • 2 cloves of garlic, crushed
  • Grated rind of half a lemon
  • 700ml gluten free vegetable stock
  • 250g broccoli, cut into small florets (or half broccoli florets and half kalettes)
  • 100g baby spinach leaves
  • Handful of snipped chives
  • 200g salmon fillets
  • 40g flaked almonds
  • Lemon wedges

What To Do:

  • Use a steamer to cook the salmon or wrap in foil and bake in the oven for 15 minutes, add the broccoli for the last five minutes
  • Meanwhile, heat oil in a saucepan over medium heat. Cook the onion for five minutes or until soft
  • Add the garlic and lemon rind and cook for one minute or until aromatic
  • Add the Tilda® Wholegrain and Wild Steamed Basmati Rice and stir for two minutes or until the grains appear slightly glassy. Add the stock and bring to the boil. Then reduce the heat to low, cover and simmer for 15 minutes
  • Remove the skin from the salmon and gently break up into flakes. Add the broccoli and salmon to the rice. Stir in the spinach and chives, top the pilaf with the almonds and serve with lemon wedges

 

Created for Tilda® by Dr Sarah Schenker

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