Tikka Salmon with Couscous
LunchThis salmon dish is a tasty way of getting lots of nutrients into your day.
Calories478kcal
Carbs32g
Protein37g
Fats23g
For Exercise DayPerformance Benefits
The cous cous provides a good source of carbohydrates and the salmon is a great source of protein, both of which will aid your recovery on days you are physically active.
Health Benefits
Salmon is a good source of healthy fats, particularly Omega-3 fatty acids, which is great for brain health, inflammation and reducing the risk is disease.
Expert Tips
Your salmon is cooked when it reaches an internal temperature of 55-60°C (depending on how long you let it rest) or the salmon easily flakes with a fork.
Equipment
- Oven
- Tinfoil
- Skillet
Ingredients
- 2 Salmon fillet (approx. 250g salmon)
- 1 tbsp Extra virgin olive oil
- 1 Onion
- 2 clove Garlic
- 10 Mushrooms (diced)
- 150 g Green beans
- 1 tbsp Sweet chilli sauce
- 1 tbsp Soy sauce
- 1 tbsp Tikka paste
- 1 handful Spinach
- 120 g Couscous
- 1 Lemon (juice of 1 lemon)
Instructions
- Preheat oven to 180°C. Wrap salmon fillets in tin foil and bake for 10-15 minutes.
- Heat some oil on a medium sized skillet.
- Fry the onions, garlic, mushrooms and green beans until soft.
- While the vegetables are cooking, cook the couscous for 10-12 minutes.
- Stir the sweet chilli, soy sauce and tikka paste into the skillet and mix to fully combine everything.
- When the salmon is fully cooked, add it to the skillet with the spinach. Using a wooden spoon, mix the salmon through the skillet breaking it up into smaller chunks.
- Add in the couscous, cumin, 1 tbsp olive oil and a pinch of salt.
- Mix it all together and serve up with a squeeze of lemon.
Notes
Nutrition
Serving: 1ServingCalories: 478kcalCarbohydrates: 32gProtein: 37gFat: 23gSaturated Fat: 3.4gPolyunsaturated Fat: 1.1gMonounsaturated Fat: 4.3gCholesterol: 6.8mgSodium: 622mgPotassium: 888mgFiber: 5.1gSugar: 11.4gVitamin A: 104ugVitamin C: 15.6mgCalcium: 105mgIron: 2.3mg
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