Zoodle & Brown Rice Bowl with Cherry Tomatoes, Basil & Seared Salmon - Innit

Ingredients

4 Servings

Meat & Seafood

  • Wild Atlantic Salmon 680 g

Canned/Bottled Goods

  • Vegetable Stock 240 mL

Produce

  • Fresh Basil 1/2 bunch

  • Courgette 2

  • Red Cherry Tomatoes 150 g

  • Lemon 1/2

  • Fresh Thyme 1/2 bunch

  • Garlic Clove 3 cloves

Spices

  • Salt 2 tsp

  • Black Pepper 2 pinches

Dry Goods

  • Long Grain Brown Rice 120 g

Pantry

  • Water 310 mL

  • Olive Oil 4 Tbsp

Preparation

  1. Boil Water

    Combine all ingredients in a large pot and bring to boil.

    • 1/2 tsp Salt
    • 310 mL Water
    • 1 pinch Black Pepper
    • 1/2 bunch Fresh Thyme
    • 2 cloves, smashed Garlic Clove
  2. Cover & Simmer Rice

    Add rice & reduce heat. Simmer, covered, for 40 minutes. Let rest for 10 minutes. Remove garlic & thyme. Fluff rice with a fork.

    • 120 g Long Grain Brown Rice
  3. Sear Salmon

    Set a pan over high heat for 2 minutes. Add oil & salmon; cook for 4 minutes or until golden brown, seasoning halfway through. Remove from heat.

    • 680 g, diced Wild Atlantic Salmon
    • 2 Tbsp Olive Oil
    • 1 tsp Salt
    • 1 pinch Black Pepper
  4. Veggie Prep

    Prepare ingredients. Set pan to high heat for 2 minutes. Add oil & garlic; cook for 30 seconds.

    • 2, zoodled Courgette
    • 150 g, halved Red Cherry Tomatoes
    • 1 clove, minced Garlic Clove
    • 2 Tbsp Olive Oil
  5. Cook Courgetti

    Add remaining ingredients to pan with garlic; cover & cook for 2 minutes.

    • 2, zoodled Courgette
    • 150 g, halved Red Cherry Tomatoes
    • 1/2, juiced Lemon
    • 240 mL Vegetable Stock
  6. Season Courgetti

    Season with salt & basil. Stir to combine.

    • 1/2 tsp Salt
    • 1/2 bunch, hand torn Fresh Basil
  7. Combine Salmon and Zoodles

    Give it a stir. Serve over Brown Rice. Enjoy!

Nutrition

  Amount per
serving
Daily value percentage
Calories 520 kcal  
Total Fat 24.0 g 31%
Total Saturated Fat 4.0 g 20%
Unsaturated Fat 20 g  
Low Cholesterol 95 mg 32%
Sodium 1340 mg 60%
Total Carbohydrate 32 g 11%
Fiber Total Dietary 3 g 11%
Sugars Total 5 g  
Excellent Source: Protein 40 g 79%
Good Source: Vitamin C 31 mg 35%
Calcium Ca 77 mg 6%
Iron Fe 3.0 mg 15%
Load More

By Innit Culinary Team