Protein Swap | Pan-Seared Salmon
with Garlicky Spiced Rice & Orange-Fennel Salad
Cooking time
20 minutes
Servings
2/4
Calories
770 /serving
Need a post-fall refresh? The glowing salad on these plates sets the tone for a cheery winter season. It showcases juicy orange segments, shards of tasty fennel and chopped parsley for an herby breath of fresh air. Red wine vinegar and garlic dress it to the nines. Pan-seared salmon, oh-so-tender sinks into a bed of aromatic rice anchored with garlic and onion-forward spices.
We will send you:
- 2 Sustainably-raised Atlantic salmon fillets (BAP-certified)
- 2 Garlic cloves
- 1 Bunch of parsley
- 1 Orange
- 1 Fennel bulb
- 30ml Red wine vinegar
- 160g White rice
- 8g Onions & Onwards spices (onion, salt, garlic, paprika, cayenne pepper, parsley, basil, bay leaves, sunflower oil)
Contains: Salmon, Sulphites
You will need:
Medium pot
Medium pan
Oil
Salt & pepper (S&P)
Total Fat
33 g
Saturated Fat
5 g
Sodium
550 mg
Total Carb
86 g
Sugars
11 g
Protein
35 g
Fibre
7 g
Preparation
Cook the rice
Mince the garlic. In a medium pot, heat a drizzle of oil on medium-high. Add ¾ of the garlic and ½ the spices. Sauté, 30 sec. to 1 min., until fragrant. Add the rice, 1 ¼ cups water and 1 tsp salt (double the water and salt for 4 portions); bring to a boil. Reduce the heat, cover and simmer, 17 to 20 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 and core the fennel bulb lengthwise; thinly slice crosswise. Cut off the top and bottom of the orange so it sits flat on your cutting board; cut away the peel and white pith. Halve lengthwise and thinly slice crosswise. Roughly chop the parsley leaves and stems.
Cook the salmon
Pat the salmon dry with paper towel; season with the remaining spices and S&P. In a medium pan, heat a drizzle of oil on medium-high. Add the salmon* and cook, 2 to 3 min. per side, until browned and cooked as desired. Transfer to a plate.
Make the salad
Meanwhile, in a large bowl, combine the vinegar, remaining garlic, 2 tbsp oil (double for 4 portions) and S&P. Add the fennel, orange and ½ the parsley; toss well.
Plate your dish
Divide the rice, salmon and salad between your plates. Garnish with the remaining parsley. Bon appétit!
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*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
