Mango Teriyaki Salmon Brown Rice and Chilli Cucumber Pickle
Delight your family with Jamie Oliver's Mango Teriyaki Salmon from his Super Food Family Classics book. Packing two portions of fruit and veg, this dish is flavoursome and nutritious.
From the book
Super Food Family Classics
Super food packed recipes the whole family will love
Recipes to get the kids happily eating more nutrients
Healthy versions of your favourite family meal
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Introduction
I’ve used mighty mango here instead of sugar to create that wonderful sweetness we associate with teriyaki sauce, plus it gives us a nice hit of vitamin C, helping us to think properly
50 minutes to make
Ingredients
| 300g | brown rice |
| groundnut oil | |
| 1 | ripe mango |
| 4 | cloves of garlic |
| 4cm piece | of ginger |
| 3 | limes |
| 2 tbsp | low-salt soy sauce |
| 1/2 | a cucumber |
| 1 | fresh red chilli |
| 4 tbsp | white wine vinegar |
| 4 x 120g | salmon fillets, skin on, scaled, pin-boned |
| 1 bunch | of spring onions |
| 250g | broccoli |
| 1/2 a bunch | of fresh mint (15g) |
| 2 tsp | sesame seeds |
| 4 tbsp | natural yoghurt |
Essential kit
You will need a roasting tray (25cm x 30cm).
Method
Cook the rice in a large pan of boiling salted water according to the packet instructions, then drain. Rub a roasting tray (25cm x 30cm) with 1 teaspoon of groundnut oil, then add the rice in an even layer. Meanwhile, wash the mango, cut the cheeks off the stone, peel, and put the flesh into a blender, reserving the skin. Squeeze the stone over the blender to get the juice out of that remaining flesh. Peel and add the garlic and ginger, finely grate in the zest of 2 limes and squeeze in their juice. Add the soy sauce and 1 teaspoon of groundnut oil, then blitz until super-smooth. Pour into a large bowl.
To make a quick pickle, finely slice the mango skin and place in a shallow bowl. Halve the cucumber lengthways and scrape out the watery core, then finely slice with the chilli and add to the bowl. Toss with the vinegar and a good pinch of sea salt to draw out excess moisture (you’ll drain the liquor off, so don’t worry about the amount of salt).
Preheat the grill to high. Slice the skin off the salmon and reserve (or get your fishmonger to do this for you). Toss the fillets in the sauce, then lay them on the rice. Trim the spring onions and chop at an angle into 2cm chunks, cut the broccoli into bite-sized florets, slicing the stalk, toss it all through the remaining sauce really well, then arrange around the salmon. Lay the salmon skins loosely on top, and place the tray under the grill for 12 to 15 minutes, or until everything is just cooked through and nicely charred – keep an eye on it! Drain the pickle, pick and finely slice the mint leaves, toast the sesame seeds, toss together, and serve on the side. Finish each portion with a dollop of yoghurt and serve with lime wedges, for squeezing over.
Calories 597kcal – Fat 19.2g – Sat Fat 3.9g – Protein 35.4g – Carbs 74.7g – Sugar 12.7g – Salt 1.4g – Fibre 5.3g – 2 Portions Veg & Fruit
Super Food Family Classics by Jamie Oliver is published by Penguin Random House
ⓒ Jamie Oliver Enterprises Limited (2016 Super Food Family Classics) Photographer: Jamie Oliver
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