Ingredients

4 Servings

Meat & Seafood

  • Wild Atlantic Salmon 680 g

Spices

  • Black Pepper 3 pinches

  • Salt 1 3/4 tsp

  • Chilli Powder 1 tsp

  • Red Pepper Flakes 1/2 tsp

Produce

  • Fresh Ruby Mango 1

  • Lime 1/2

  • Radishes 2

  • Red Onion 1/2

  • Coriander 1/4 bunch

  • Broccoli 2 heads

  • Fresh Thyme 1/2 bunch

  • Garlic Cloves 2

Pantry

  • Olive Oil 3 Tbsp

  • Water 310 ml

Dry Goods

  • Long Grain Brown Rice 120 g

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 , smashed Garlic Cloves
  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. Preheat

    Preheat the oven to 220C.

    Connect Oven
  4. Cook Broccoli

    Drizzle broccoli with olive oil. Season. Cook for 18 minutes.

    • 2 heads , large florets Broccoli
    • 1/2 tsp Red Pepper Flakes
    • to coat Olive Oil
    • 1/2 tsp Salt
    • 1 pinch Black Pepper
  5. Season & Cook Salmon

    Season salmon. Cook for 10 - 15 minutes, let rest for 5 minutes.

    TIP: Why rest? Because proteins continue to cook once removed from the oven!

    • 2 Tbsp Olive Oil
    • 1 pinch Black Pepper
    • 1/2 tsp Salt
    • 680 g Wild Atlantic Salmon
  6. Salsa Creation

    Combine all of the ingredients in a small bowl & mix well.

    • 1/4 tsp Salt
    • 1 Fresh Ruby Mango
    • 2 , sliced Radishes
    • 1 tsp Chilli Powder
    • 1/2 , finely diced Red Onion
    • 1 Tbsp Olive Oil
    • 1/4 bunch , chopped Coriander
    • 1/2 , juiced Lime
  7. Serve & Enjoy!

    Pair with good music.

Nutrition

  Amount per
serving
Daily value percentage
Calories 530 kcal  
Total Fat 21 g 26%
Total Saturated Fat 3.5 g 17%
Unsaturated Fat 17 g  
Cholesterol 95 mg 31%
Sodium 1140 mg 50%
Total Carbohydrate 43 g 16%
Fiber Total Dietary 5 g 18%
Sugars Total 14 g  
Protein 39 g 77%
Vitamin C 77 mg 90%
Calcium Ca 80 mg 6%
Iron Fe 3 mg 15%
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By Innit Culinary Team