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Seared salmon with red rice salad
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1 of your 5 a day
200g red camargue and wild rice
250g podded broad beans (fresh or frozen)
500g boneless Scottish salmon fillet, skin removed
1½tbsp olive oil
1 lemon, zest and juice
2 tsp dijon mustard
1 tsp black mustard seeds
1 small red onion, finely sliced
70g wild rocket
1. Cook the rice according to pack instructions and allow to cool slightly. Cook the broad beans in a pan of boiling water for 2-3 minutes, until they start to rise to the surface, then drain and refresh in cold water; slip them out of their skins, if liked.
2. Heat a frying pan over a medium-high heat. Brush the salmon with ½ tbsp oil, season and fry on the skinned side for 6-8 minutes, until almost cooked through. Carefully flip and cook for a final 2-3 minutes. Meanwhile, whisk the lemon zest and juice with the mustard, mustard seeds and remaining 1 tbsp olive oil to make a dressing; season.
3. Toss the rice with the red onion and rocket. Serve with the salmon flaked over the top and drizzled with the dressing.
Aim for at least one portion (140g) of oily fish a week – salmon is rich in omega-3 fatty acids and vitamin D (to keep bones and teeth strong).
Rich in folate (to help combat fatigue), rocket is a source of many micronutrients such as potassium, calcium, thiamin and vitamin C.
This recipe first appeared in Waitrose Kitchen magazine. myWaitrose members can download the Waitrose Kitchen app edition for FREE. Find out more.
Typical values per serving:
This recipe was first published in Fri May 01 14:28:00 BST 2015.