Ingredients

4 Servings

Meat & Seafood

  • Wild Atlantic Salmon 680 g

Spices

  • Salt 1/2 Tbsp

  • Red Pepper Flakes 1/2 tsp

Produce

  • Broccoli 2 heads

  • Fresh Thyme 1/2 bunch

  • Garlic Cloves 2

Pantry

  • Black Pepper 3 pinches

  • Olive Oil 2 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. Serve & Enjoy!

    Pair with good music.

Suggested Meals

Potato

Salad

Fig, Ricotta &

Prosciutto Naan Pizza

Coriander Lime

Cauliflower Bowl

Tomato Chicken

Curry

Classic Beef

Burger

Nutrition

  Amount per
serving		 Daily value percentage
Calories 430 kcal  
Total Fat 17 g 22%
Total Saturated Fat 3 g 14%
Unsaturated Fat 14 g  
Cholesterol 95 mg 31%
Sodium 970 mg 40%
Total Carbohydrate 27 g 10%
Fiber Total Dietary 3 g 9%
Sugars Total < 1 g  
Protein 37 g 75%
Vitamin C 40 mg 45%
Calcium Ca 57 mg 4%
Iron Fe 2.5 mg 15%
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By Innit Culinary Team