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
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)
Kilojoules 1710kJ
Calories 409cal
Protein 23g
Total fat 22g
–Saturated fat 6g
Carbohydrates 25g
–Sugars 7g
Dietary fibre 9g
Sodium 240mg
Calcium 120mg
Iron 4.5mg
Note: Nutrition composition will vary depending on the exact ingredients used. For a guide to purchasing healthier packaged goods and general grocery items see here.
Photographer: Mark O'Meara
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© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
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