Your Recipe

Quick salmon, preserved lemon & olive pilaf

Ingredient Amount Calories
Lemon 65g 19kcal
Rice brown medium-grain raw 240g 869kcal
Turmeric ground 3g 9kcal
Cinnamon ground 2.76g 7kcal
Fish, salmon, chinook, smoked 800g 936kcal
Vegetable broth 500g 25kcal
Cumin, ground 2.5g 9kcal
Olives, pickled, canned or bottled, green 130g 189kcal

Recipe Instructions:

Ingredients
240g brown rice
500ml vegetable stock
4 boneless and skinless salmon fillets
1 tsp ground cinnamon
1 tsp ground cumin
1 tsp turmeric
1 preserved lemon from a jar, skin finely chopped, flesh and seeds discarded
130g pitted green olives, sliced
small pack parsley, roughly chopped

Method
STEP 1
Put the rice in a saucepan, cover with the vegetable stock and bring to the boil. Once boiling, reduce the heat to a simmer, cover and cook for 15 mins. Turn off the heat and leave the rice to sit for 15 mins without removing the lid.

STEP 2
Meanwhile, put the salmon fillets on a microwaveable plate, season well and cover with cling film. Cook in the microwave on high for 4 mins until just cooked. When the rice is ready, stir through the spices, preserved lemon, olives, parsley and some seasoning. Flake the salmon and lightly stir through the rice, trying not to break up the fish too much, then serve.

Nutrition Facts
Portion Size 436 g | ml
Amount Per Portion 516
2158
kcal
kilojoules
% Daily Value *
Total Fat 16g 20%
Saturated Fat 2.9g 15%
Sodium 2224mg 97%
Total Carbohydrate 51g 19%
Dietary Fiber 4.2g 15%
Sugar 1.3g
Protein 42g 84%
Vitamin D 34mcg 171%
Calcium 81mg 6%
Iron 4mg 22%
Potassium 600mg 13%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
Vitamins
Nutrient Amount DV
Vitamin A 74.166 mcg 8%
Thiamin [B1] 0.34 mg 28%
Riboflavin [B2] 0.264 mg 20%
Niacin [B3] 12.304 mg 77%
Pantothenic acid [B5] 2.756 mg 55%
Vitamin B6 0.916 mg 54%
Cobalamin [B12] 6.72 mcg 0%
Floate [B9] 19.016 mcg 0%
Vitamin C 9.192 mg 10%
Vitamin D 34.2 mcg 171%
Vitamin E 4.033 mg 27%
Vitamin K 1.88 mcg 2%
Betaine 0.1 mg 0%
Choline 184.418 mg 34%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 51 g 19%
Sugars 1.3 g 3%
Dietary fiber 4.2 g 15%
Carbohydrate 48.3 g 0%
Net carbs 49.7g
Aminoacids
Nutrient Amount DV
Alanine 2.478 g 0%
Arginine 2.535 g 0%
Aspartic acid 4.182 g 0%
Cysteine 0.448 g 0%
Glutamic acid 6.386 g 0%
Glycine 1.982 g 0%
Histidine 1.192 g 0%
Isoleucine 1.879 g 0%
Leucine 3.352 g 0%
Lysine 3.534 g 0%
Methionine 1.185 g 0%
Phenylalanine 1.665 g 0%
Proline 1.51 g 0%
Serine 1.728 g 0%
Threonine 1.77 g 0%
Tryptophan 0.469 g 0%
Tyrosine 1.406 g 0%
Valine 2.154 g 0%
Minerals
Nutrient Amount DV
Calcium 80.67 mg 6%
Copper 0.7 mg 78%
Fluoride 0 mcg 0%
Iron 4 mg 22%
Magnesium 132.19 mg 31%
Manganese 2.58 mg 112%
Phosphorus 499.85 mg 40%
Potassium 600.37 mg 13%
Selenium 65.26 mcg 119%
Sodium 2223.75 mg 97%
Zinc 1.97 mg 18%
Other
Nutrient Amount DV
Water 313.074 g 0%
Ash 8.492 g 0%