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  1. Meals HubMeals Hub
  2. Broiled Tand…Salad & MintBroiled Tandoori Salmon with Green Pea-Rice, Tomato-Kiwi Salad & Mint
Broiled Tandoori Salmon with Green Pea-Rice, Tomato-Kiwi Salad & Mint

Broiled Tandoori Salmon with Green Pea-Rice, Tomato-Kiwi Salad & Mint

607 calories•30 min

Ingredients

  • basmati rice½ cup
  • fresh mint½ small pkg
  • frozen peas½ cup
  • kiwifruit2
  • lemon½
  • plain Greek yogurt⅓ cup
  • salmon fillet¾ lb
  • tomatoes2
  • black pepper⅛ tsp
  • coriander, ground½ tsp
  • garam masala½ tsp
  • garlic powder½ tsp
  • neutral vegetable oil1 tbsp
  • salt1 tsp
  • smoked paprika½ tsp

Nutrition Facts**

  • Fats28%
  • Carbs40%
  • Proteins32%
607Calories
Total fat19g
Net Carbs54g
Protein49g
Sugars13g

**Notes

Our healthy recipes are developed to be low fat, low in saturated fat, sugar conscious and sodium conscious. They are designed to include good sources of iron, protein, and fiber.This information is provided solely for convenience. This information is not intended as medical or healthcare information or advice. Please consult with your healthcare provider regarding your diet and healthcare needs.View more

Cookware

  • Oven Mitts
  • Measuring Spoons
  • Measuring Cups
  • Colander
  • Baking Sheet Pan
  • Aluminum Foil
  • Stirring Spoon
  • Small Saucepan
  • Mixing Bowls
  • Tongs
  • Cutting Board
  • Chef's Knife

Instructions

  • STEP 1

    Using a strainer or colander, rinse the rice under cold, running water, then drain and transfer to a small saucepan. Add water and salt, then bring the mixture to a boil over high heat.

    • ½ cup basmati rice
    • 1 cup water
    • ¼ tsp salt
  • STEP 2

    Meanwhile, place oil and spices in a medium bowl, then stir to combine the spice paste.

    • 1 tbsp neutral vegetable oil
    • ½ tsp garam masala
    • ½ tsp smoked paprika
    • ½ tsp garlic powder
    • ½ tsp coriander, ground
    • ½ tsp salt
  • STEP 3

    Once the liquid comes to a boil, stir the mixture, cover the saucepan, and reduce heat to low. Cook rice until liquid is fully absorbed, 15-18 minutes. Once done, remove rice from the heat and let it stand, still covered, for 5 minutes.

  • STEP 4

    While the rice is cooking, pat the salmon dry with paper towels. Add to the bowl with the spice paste and turn to coat. Set aside.

    • ¾ lb salmon fillet
  • STEP 5

    Preheat oven to broil on high and position rack under the broiler. Line a baking sheet pan with aluminum foil to make clean-up easier (optional).

  • STEP 6

    Wash and dry the fresh produce.

    • ½ small pkg fresh mint
    • 2 kiwifruit
    • 2 tomatoes
    • ½ lemon
  • STEP 7

    Pick mint leaves off the stems; discard stems and mince the leaves. Place half in another medium bowl along with yogurt, water, salt, and pepper, then stir to combine the dressing. (Reserve remaining mint for serving.)

    • ⅓ cup plain Greek yogurt
    • 1 tbsp water
    • ¼ tsp salt
    • ⅛ tsp black pepper
  • STEP 8

    Peel, trim, and medium dice kiwis. Add to the bowl with the dressing.

  • STEP 9

    Medium dice tomatoes. Add to the bowl, stir to combine the salad, and set aside.

  • STEP 10

    Transfer salmon to the baking sheet. Place salmon in the oven and broil until fish flakes easily with a fork, 8-10 minutes. Remove from oven.

  • STEP 11

    Meanwhile, cut lemon into wedges and set aside for serving.

  • STEP 12

    When the rice is done, place peas in a colander and rinse under hot water (from the tap) to thaw. Add to the rice and gently stir to combine.

    • ½ cup frozen peas
  • STEP 13

    Divide rice, salad, and salmon between plates, then sprinkle with reserved mint. Serve with lemon wedges for squeezing and enjoy!

Broiled Tandoori Salmon with Green Pea-Rice, Tomato-Kiwi Salad & Mint

Broiled Tandoori Salmon with Green Pea-Rice, Tomato-Kiwi Salad & Mint

607 calories•30 min

Ingredients

  • basmati rice½ cup
  • fresh mint½ small pkg
  • frozen peas½ cup
  • kiwifruit2
  • lemon½
  • plain Greek yogurt⅓ cup
  • salmon fillet¾ lb
  • tomatoes2
  • black pepper⅛ tsp
  • coriander, ground½ tsp
  • garam masala½ tsp
  • garlic powder½ tsp
  • neutral vegetable oil1 tbsp
  • salt1 tsp
  • smoked paprika½ tsp

Nutrition Facts**

  • Fats28%
  • Carbs40%
  • Proteins32%
607Calories
Total fat19g
Net Carbs54g
Protein49g
Sugars13g

**Notes

Our healthy recipes are developed to be low fat, low in saturated fat, sugar conscious and sodium conscious. They are designed to include good sources of iron, protein, and fiber.This information is provided solely for convenience. This information is not intended as medical or healthcare information or advice. Please consult with your healthcare provider regarding your diet and healthcare needs.View more

Cookware

  • Oven Mitts
  • Measuring Spoons
  • Measuring Cups
  • Colander
  • Baking Sheet Pan
  • Aluminum Foil
  • Stirring Spoon
  • Small Saucepan
  • Mixing Bowls
  • Tongs
  • Cutting Board
  • Chef's Knife

Instructions

  • STEP 1

    Using a strainer or colander, rinse the rice under cold, running water, then drain and transfer to a small saucepan. Add water and salt, then bring the mixture to a boil over high heat.

    • ½ cup basmati rice
    • 1 cup water
    • ¼ tsp salt
  • STEP 2

    Meanwhile, place oil and spices in a medium bowl, then stir to combine the spice paste.

    • 1 tbsp neutral vegetable oil
    • ½ tsp garam masala
    • ½ tsp smoked paprika
    • ½ tsp garlic powder
    • ½ tsp coriander, ground
    • ½ tsp salt
  • STEP 3

    Once the liquid comes to a boil, stir the mixture, cover the saucepan, and reduce heat to low. Cook rice until liquid is fully absorbed, 15-18 minutes. Once done, remove rice from the heat and let it stand, still covered, for 5 minutes.

  • STEP 4

    While the rice is cooking, pat the salmon dry with paper towels. Add to the bowl with the spice paste and turn to coat. Set aside.

    • ¾ lb salmon fillet
  • STEP 5

    Preheat oven to broil on high and position rack under the broiler. Line a baking sheet pan with aluminum foil to make clean-up easier (optional).

  • STEP 6

    Wash and dry the fresh produce.

    • ½ small pkg fresh mint
    • 2 kiwifruit
    • 2 tomatoes
    • ½ lemon
  • STEP 7

    Pick mint leaves off the stems; discard stems and mince the leaves. Place half in another medium bowl along with yogurt, water, salt, and pepper, then stir to combine the dressing. (Reserve remaining mint for serving.)

    • ⅓ cup plain Greek yogurt
    • 1 tbsp water
    • ¼ tsp salt
    • ⅛ tsp black pepper
  • STEP 8

    Peel, trim, and medium dice kiwis. Add to the bowl with the dressing.

  • STEP 9

    Medium dice tomatoes. Add to the bowl, stir to combine the salad, and set aside.

  • STEP 10

    Transfer salmon to the baking sheet. Place salmon in the oven and broil until fish flakes easily with a fork, 8-10 minutes. Remove from oven.

  • STEP 11

    Meanwhile, cut lemon into wedges and set aside for serving.

  • STEP 12

    When the rice is done, place peas in a colander and rinse under hot water (from the tap) to thaw. Add to the rice and gently stir to combine.

    • ½ cup frozen peas
  • STEP 13

    Divide rice, salad, and salmon between plates, then sprinkle with reserved mint. Serve with lemon wedges for squeezing and enjoy!

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