Protein Swap | Goodfood Travels: France's Salmon Provençal
over Onion Rice
Cooking time
20 minutes
Servings
2/4
Calories
750 /serving
Goodfood goes global! We’re travelling the world in search of culinary inspiration, and bringing you our best finds. Next stop: France, where the flavours of Provence make a colourful backdrop for hearty fish. Pan-cooked cherry tomatoes and green olives get a lemony, buttery finish.
We will send you:
- 2 Sustainably-raised Atlantic salmon fillets (BAP-certified)
- 1 Onion (or shallot)
- 140g Cherry tomatoes
- 14g Parsley
- 2 Garlic cloves
- 1 Lemon
- 30g Green olives
- 160g Basmati rice
Contains: Milk • Salmon • Sulphites
You will need:
Large pan (non-stick if possible)
Medium pot
Oil
2 or 4 tbsp Butter
Salt
Total Fat
35 g
Saturated Fat
11 g
Sodium
420 mg
Total Carb
78 g
Sugars
7 g
Protein
34 g
Fibre
6 g
Preparation
Cook the rice
- Halve, peel and small-dice the onion.
- In a medium pot, heat a drizzle of oil on medium.
- Add ⅔ of the onion and sauté, 3 to 4 min., until fragrant and beginning to brown.
- Add the rice, 1 ½ cups water (double for 4 portions) and a big pinch of salt; bring to a boil.
- Reduce the heat, cover and simmer, 14 to 16 min., until the rice is tender and the water has been absorbed.
- Remove from the heat and let sit, covered, for 5 min. Fluff the rice.
Mise en place
- Meanwhile, halve the lemon; juice ½ and quarter the remaining ½.
- Roughly chop the olives.
- Halve the tomatoes.
- Roughly chop the parsley leaves and stems.
- Mince the garlic.
Start the cod
- In a large pan (non-stick if possible), heat a drizzle of oil on medium-high.
- Add the cod and cook, 1 to 2 min. per side, until partially cooked.
- Transfer to a plate. Wipe out and reserve the pan.
Finish the cod & make the sauce
- In the same pan, heat a drizzle of oil on medium-high.
- Add the remaining onion and sauté, 2 to 3 min., until fragrant.
- Add the tomatoes, garlic, olives and 2 tbsp butter (double for 4 portions).
- Sauté, 2 to 3 min., until beginning to soften.
- Return the cod* and cook, partially covered, 2 to 3 min., until cooked through.
- Add the lemon juice and ½ the parsley; stir well.
Plate your dish
- Divide the rice between your plates.
- Top with the fish and sauce.
- Garnish with the lemon wedges and remaining parsley. Bon appétit!
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*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
