Salmon tagine
Serves: 4
Time to make: 50 mins , plus 1 hr marinating
Hands-on time: 30 mins
Total cost: $17.64 / $4.41 per serve
(at time of publication)
Ingredients
- 2 tablespoons finely chopped fresh flat-leaf parsley
- 2 tablespoons finely chopped fresh coriander, plus extra, to serve
- 2 cloves garlic, minced
- ¼ teaspoon dried red chilli flakes
- 2 teaspoons cumin seeds
- 2 tablespoons lemon juice
- 300g skinless salmon fillet
- 2 teaspoons olive oil
- 1 medium-sized onion, chopped
- 2 carrots, chopped
- 400g can chopped tomatoes
- 400g can cannellini beans, drained, rinsed
- 2 cups hot cooked quinoa
- lemon wedges, to serve
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Instructions
1 Combine parsley, coriander, garlic, chilli flakes, cumin seeds and lemon juice in a large bowl. Add salmon, turn to coat then cover and place in fridge for 1 hour.
2 Heat oil in a large saucepan. Add onion and carrots and cook, stirring, for 5 minutes or until onion softens. Add tomatoes and 1/2 cup water and bring to the boil. Reduce heat and simmer, covered, for 10 minutes or until carrot is cooked.
3 Stir through cannellini beans. Place salmon on top of mixture.
4 Cover again and cook for 10 minutes or until salmon is just cooked. Flake salmon with a fork. Sprinkle with extra coriander then serve with quinoa and lemon wedges.
HFG tip
To cook quinoa in a rice cooker, use 1 cup quinoa with 2 cups water to make 3 cups quinoa.
Nutrition Info (per serve)
-
Calories 409cal
-
Kilojoules 1710kJ
-
Protein 23g
-
Total fat 22g
-
–Saturated fat 6g
-
Carbohydrates 25g
-
–Sugars 7g
-
Dietary fibre 9g
-
Sodium 240mg
-
Calcium 120mg
-
Iron 4.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
