Username: Password:
Forget your password? | Account expired? | Join now!
HOME ABOUT US PRODUCTS RECIPES, ARTICLES & MORE COMMUNITY CLUB SUPPORT

Recipes & Articles

Baked Salmon with Coriander Chutney Tapenade 

Rating: 5 stars5 stars5 stars5 stars5 stars(14 ratings made)

Rate recipe:
Heart-Friendly Recipe (Click for more information)
Heart-friendly RecipeX
This recipe contains:

Fat:
No more than 15g

Saturated Fat:
No more than 5g

Cholesterol:
No more than 150 mg

Sodium:
No more than 250 mg

Carbohydrates:
No more than 80g

Total Sugars:
No more than 25g total sugars; limit to 35g in desserts
Low-Sodium Recipe (Click for more information)
Low-Sodium RecipeX
This recipe contains:

Sodium:
No more than 200 mg

Diabetes-Friendly Recipe (Click for more information)
Diabetes-friendly RecipeX
This recipe contains:

Fat:
No more than 15g

Saturated Fat:
No more than 5g

Cholesterol:
No more than 300 mg

Sodium:
No more than 1000 mg

Carbohydrates:
No more than 50g

Total Sugars:
No more than 25g total sugars; limit to 35g in desserts
Low-Carb Recipe (Click for more information)
Low-Carb RecipeX
This recipe contains:

Carbohydrates:
No more than 45g Total Sugars:
No more than 25g total sugars; limit to 35g in desserts
High-Fibre Recipe (Click for more information)
High-Fibre RecipeX
This recipe contains:

Fibre:
At least 3g
High-Calcium Recipe (Click for more information)
High-Calcium RecipeX
This recipe contains:

Calcium:
At least 50 mg
Quick And Easy Recipe (Click for more information)
Quick and Easy RecipeX
This recipe requires 30 minutes or less for complete preparation.

Serves: 4 person(s)

Preparation Time: 10 mins
Cooking Time: 10 mins

Fresh coriander makes a delicious chutney-style tapenade that gives the simplest baked fish a more interesting flavour.

Suggestions:

There’s no need to discard the coriander stalks as they’re just as flavour-packed as the leaves

Advertisement

Ingredients:

4 Atlantic salmon fillets, about 125g each, skinless

1 coat of olive oil spray

1 pinch cracked black pepper, to taste

1 small onion, finely chopped

2 garlic cloves, crushed

1 pack (25g) fresh coriander, chopped

1 tsp cumin seeds, lightly crushed

25 g sultanas

1 coat of olive oil spray

2 cup steamed broccoli


Directions:

Preheat the oven to 190C.

Put non-stick baking paper on the base of a shallow ovenproof dish. Arrange the salmon fillets in the dish, spacing them slightly apart. Season with pepper, if desired. Bake for 10 minutes.

While the salmon is cooking, heat a frying pan, spray with olive oil spray and gently fry the onion for 5 minutes until golden brown.

Add the garlic, coriander, cumin seeds, sultanas, 4 Tbsp water and a little seasoning. Heat for about 2 minutes until the water has almost evaporated.

Pile the chutney over the fish portions and spray with olive oil spray. Bake for a further 8 to 10 minutes or until the fish flakes easily when pierced with a knife. Serve with steamed broccoli.

Variations:

Plump salmon fillets are particularly good in this recipe but other pieces of fish like cod, haddock, monkfish or halibut can be used instead.

Sultanas accentuate the chutney-like flavour of the topping but if you don’t like them, use a handful of lightly toasted pine nuts instead.

Variations are not included in the nutritional analysis.

Author:

www.thinkvegetables.co.uk MW Mack
Think Vegetables website

Recipe Book Notes:




Member Comments:

No comments on this recipe yet. Be the first one to comment.

Comment on this Recipe:



NUTRITIONAL INFO

(Per Serving)
Calories
301 cals
Kilojoules
1,257 kJ
Fat
14.9 g
Carbohydrates
13.8 g
Protein
27.6 g
Cholesterol
74.0 mg
Sodium
114 mg
Saturated Fat
2.9 g
Fibre
3.3 g
Calcium
53.0 mg
Total Sugars
6.4 g
Note: A dash indicates no data is available.

International:   CalorieKing.com USA | CalorieKing.com.au Australia