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Speedy Mid Week Dinner

June 20, 2018

This is one of our mid week meals that is a constant rotation. 

 

 

 

It's super fast so you are not spending hours in the kitchen however it also covers all of your macronutrients - protein, fats, and complex carbohydrates meaning you content and not hunting for sweets later on in the evening!

 

Salmon is a great protein source that also contains omega 3 fatty acids which are beneficial for lowering inflammation, supporting brain health and skin. 

 

There are at least 3 serves of veggies in this dish which makes it highly nutritious and the rice makes you feel full and content. 

 

We like to alternate the veggies regularly - other options we regularly use include: broccoli, cauliflower, capsicum, zucchini, green beans, spinach leaves. 

The rice is something else we alternate weekly - we like to use brown rice, black rice or basmati rice. 

 

Oven baked Salmon and Veggies:

 

Ingredients:

 

Salmon fillets

2cm knob of ginger 

Lemon 

1 bunch of bok choy

1 bunch broccolini 

1 handful of kale

3-4 mushrooms

1 sweet potato (oven baked previously) 

1 onion

1 Tbs tamari

2 teaspoons of sesame oil

Salt and pepper to season

1 cup basmati rice (or other rice)

 

Method:

 

1. Preheat oven to 180°C 

2. Place salmon fillets on a piece of baking paper and top with slices of lemon and ginger. Wrap up into a small package and place on oven tray. 

3. Place salmon package in oven for 20-25 minutes until salmon is cooked through to a light pink colour. 

4. Meanwhile, boil up rice (using a rice cooker speeds up cooking time)

5. In the meantime, chop up veggies, onion and ginger. 

6. Sautee onion and ginger for a couple of minutes until fragrant.

7. Add broccolini, bok choy, mushrooms, Tamara and sesame oil to frypan and sautée for 5-7 minutes until wilted. 

8. After 4 minutes of sautéing, add shredded kale and allow to wilt.

9. Serve all elements with a squeeze of lemon and seasoning. 

 

Enjoy!

 

 

 

 

 

 

 

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