Ingredients

4 Servings

Meat & Seafood

  • Wild Atlantic Salmon 680 g

Spices

  • Salt 2 tsp

Produce

  • Courgettes 2

  • Fresh Thyme 1/2 bunch

  • Garlic Cloves 5

Pantry

  • Black Pepper 3 pinches

  • 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. 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

  5. Cook Courgette

    Toss courgette with olive oil, thyme, & garlic. Season with salt & pepper. Cook for 12 minutes.

    • 1/2 tsp Salt
    • 1 sprig , leaves removed Fresh Thyme
    • 1 Tbsp Olive Oil
    • 1 pinch Black Pepper
    • 2 , 1/4" circles Courgettes
    • 3 , minced Garlic Cloves

  6. Serve & Enjoy!

    Pair with good music.

Suggested Meals

Courgette with Garlic

& Thyme

Sweet & Sour

Chicken Curry

Garlic

Prawns

Gluten Free Mixed

Berry Pancakes

Broccoli

Salad

Nutrition

  Amount per
serving		 Daily value percentage
Calories 470 kcal  
Total Fat 21 g 26%
Total Saturated Fat 3.5 g 17%
Unsaturated Fat 17 g  
Cholesterol 95 mg 31%
Sodium 1250 mg 50%
Total Carbohydrate 28 g 10%
Fiber Total Dietary 2 g 9%
Sugars Total 3 g  
Protein 38 g 75%
Vitamin C 22 mg 25%
Calcium Ca 57 mg 4%
Iron Fe 2.5 mg 15%
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By Innit Culinary Team