Salmon Ratatouille
Omega 3 packed salmon and tons of veg, all coated in a rich tomato sauce. The sweetcorn gives that bit of sweetness that kids (and adults!) love. It's a good one for getting your fish in, even if you're not a fan.
Ingredients
- 160 g brown rice
- 300 g salmon fillets
- 3 tbsp rapeseed oil
- 2 large red onions (diced)
- 2 large courgettes (cut into 1cm chunks)
- 2 aubergine (cut into 1cm chunks)
- 2 tsp thyme
- 3 tbsp tomato puree
- 2 tbsp balsamic vinegar
- 1 can sweetcorn (drained)
- 1 tbsp fresh basil (or 1 tsp dried)
Instructions
- Cook the rice according to the packet instructions (normally around 30 mins total)
- Heat the oil in a large pan. Add the onion, courgette and aubergine and cook on a medium heat for about 10 minutes or so until they start to soften.
- Meanwhile, using a steamer, cook the salmon fillets for 15 minutes, until cooked through.
- Add the thyme to the vegetables and keep stirring for another minute.
- Add the tomato puree, vinegar and 200ml of water into the vegetables.
- Bring to the boil and then gently simmer until the vegetables are fully cooked. Feel free to add more water if the sauce is getting too thick or sticking.
- Add the drained sweetcorn and basil and mix together to warm through.
- Once the salmon is cooked, remove the skin and add the fillets to the vegetable mix.
- Stir thoroughly to coat the fish and separate it.
- Serve with the drained rice.
Notes
Prep Tips:
If your family is not a fan of fish or salmon, break it into small pieces (usually achieved by stirring it a lot and breaking up large bits with the spoon).
You can also add some passata or chopped tomatoes to this to hide the salmon and vegetable flavours for fussy eaters.
Health Tips:
Salmon counts as an oily fish so is rich in Omega 3 fats, something we're often deficient in in the Western World. We can't make theese fats and they're needed in every cell as part of the cell wall. They also have have many functions in your blood vessels, heart, immune system, lungs, and endocrine system.
Eco Tips:
Make sure your fish is from an MSC certified source (or has some other trusted sustainable certification) so you're not contributing to the overfishing of the oceans. Farmed salmon is also questionable, so if you're not exactly sure about the supplier, try to go wild.
NUTRITION: Amount and (% RDA)
Calories: 521kcal (26%)Carbohydrates: 73g (24%)Protein: 23g (46%)Fat: 18g (28%)Saturated Fat: 2g (13%)Trans Fat: 1gCholesterol: 34mg (11%)Sodium: 51mg (2%)Potassium: 1597mg (46%)Fiber: 12g (50%)Sugar: 17g (19%)Vitamin A: 596IU (12%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 10mg (50%)Vitamin B5: 3mg (30%)Vitamin B6: 1mg (50%)Vitamin B12: 2µg (33%)Vitamin C: 43mg (52%)Vitamin E: 3mg (20%)Vitamin K: 23µg (22%)Calcium: 90mg (9%)Copper: 1mg (50%)Folate: 137µg (34%)Iron: 3mg (17%)Manganese: 3mg (150%)Magnesium: 171mg (43%)Phosphorus: 429mg (43%)Selenium: 24µg (34%)Zinc: 3mg (20%)
Tried this recipe?Let us know how it was!