29 April, 2022

This yummy, sticky and quick salmon dish will manage any cravings you have. Fish is a great swap with all the added benefits! This is one dinner you’ll definitely want in your recipe rotation – soon becoming a family favourite.

This recipe (although for one) can be tailored for more people – just double/triple etc. the ingredients.

Ingredients
1 salmon fillet

2 tbsp of honey

3 sprays of olive oil

4 tbsp of light soy sauce

2 garlic cloves/ 1 tsp of garlic puree

Half a mug of wholemeal brown rice

Your choice of vegetables to roast

Aluminium foil (or covered Pyrex dish)

(Optional) sesame seeds

Preparation

  1. Preheat the oven to 200C/ 180C Fan/ Gas mark 6.
  2. Grab a piece of foil that can wrap around the salmon fillet. Spray the aluminium foil with olive oil before placing salmon in the middle to prevent sticking. As an alternative to aluminium foil, you can also use a covered Pyrex dish. Then pour on your light soy sauce and honey and place garlic on top.
  3. Cover and scrunch the foil over the salmon. Add vegetables of your choice to your oven tray (I love roasted tomatoes or asparagus), spray your chosen vegetables with olive oil and move around so coated. Then pop it all in the oven for 20 minutes.
  4. While the salmon is in the oven, prepare the rice. Add three cups of water to a saucepan and bring to a boil. Rinse your rice under the tap in a colander or sieve. Then add the rinsed rice to the saucepan with boiling water. Reduce, where necessary, the temperature to prevent overflow of water and boil for around 20 minutes also (or see instructions on the package).

To serve:

If timed perfectly, all the parts of the recipe should be finished at the same time! Drain your rice and place a large spoonful into a pasta dish. Then pop your salmon fillet on top of the rice and layer your vegetables. Any excess sticky sauce from your foil, from where the salmon was cooked, can be drizzled over the top. Finally, for that ‘Master Chef’ touch, sprinkle a few sesame seeds on top! Voila!

Why this dish is good for you

Salmon – is high in protein and omega-3 fatty acids which makes it a great alternative to meat, especially since processed meat could increase breast cancer risk. It is also a source of vitamin D. Low levels of circulating vitamin D are linked to an increased breast cancer risk.

Vegetables – many studies indicate that a diet high in vegetables provides protection against breast cancer. For example, there appears to be a correlation between eating high quantities of non-starchy vegetables and foods high in carotenoids and a decreased risk of breast cancer.

Wholemeal rice – has a higher fibre content than white rice. There is increasing evidence that a diet high in fibre reduces breast cancer risk.

We’d love to know how this recipe turned out for you! Get in touch with us on social media at @breastcanceruk!

Keep up to date with all our yummy recipes by subscribing to our newsletter below!



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