Roasted Tomato Topped Salmon with Chickpea Rice Pilaf

Roasted Tomato Topped Salmon paired with a chickpea and rice pilaf - such a delicious dish and combination of flavours.

I love salmon, but must admit I don't buy it very often as it's super expensive here and I prefer to eating wild caught over farmed if I can.

I have purchased some frozen salmon in the past, but the taste just hasn't impressed me.

Occasionally my local grocery store will have an offer on a big salmon fillet and when they do, I always grab one, slice it into single serve portions and freeze. But not before making this dish. It is one of my favourites to make whenever I have some fresh salmon on hand and the kids love it too.

Sometimes I will serve it with just a salad, but when I want a meal that is a bit more filling I serve this with a delicious rice pilaf - that has red pepper, zucchini and chick peas mixed into it.

For the chickpeas, I always try to use dried over canned, I just find they are much more creamy and taste better. They are super easy to prepare. I just submerge fully in water and soak overnight, then drain, rinse well, add to a saucepan and cover with some water, season, bring to a boil, reduce heat, slightly cover with a lid and simmer for about 30 mins. Perfect. These are great for this  Roasted Sweet Potato Hummus or for adding into dishes like the Rice Pilaf that I serve with this Salmon. Of course if you want to save time, by all means you can use canned chick peas.

When making this Salmon and Tomato with Rice Pilaf, I like to get the pilaf prepared and cooking first, as that takes longer.

First I sauté the onion and garlic, then add in the red pepper, zucchini, chickpeas, rice and zest of a lemon. Fry for a about a minute with some spray oil. It really helps to flavour the pilaf.

Then you can pour in the stock, bring a boil, reduce heat cover and simmer, until the liquid is almost absorbed, and then turn off the heat, but leave the lid on to continue steaming and cooking the pilaf while you cook the salmon.

Beautifully cooked Rice Pilaf with red pepper, zucchini and chickpeas

The salmon part of this dish is super easy to make. I cook it at a high heat for a short amount of time as the salmon is so much more tastier like this.

Line a baking tray with some aluminium foil, and spray it with some spray oil. Place the salmon fillets onto the tray and season well with salt and black pepper. Then place the tomatoes next to the salmon and carefully pierce each one with a sharp knife (it just helps with the cooking). Drizzle the tomatoes with the Worcestershire sauce and some season, spray over the top with spray oil and then you can place in the oven and bake for 16 mins.

Once cooked, you remove the tomatoes from the baking tray and add to a bowl and squish them all with a fork, once squished I like to remove the skins, which should come away easily. Then mix in the mustard, mayo and fresh parsley until you have a lovely creamy sauce and spoon this over the top of the salmon. Season as needed.

Serve right away with the rice pilaf and you have a delicious family friendly meal (providing your family like fish of course).

This is a perfect summer dish, beautiful colours and really fresh in taste. My favourite dish to make with salmon.

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Roasted Tomato Topped Salmon with Chickpea Rice Pilaf

Yield: SERVES 4

Prep Time: 10 minutes

Cook Time: 30 minutes

Total Time: 40 minutes

Salmon topped with creamy tomatoes and paired with a chickpea and rice pilaf - such a delicious dish and combination of flavours.

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Ingredients

For the pilaf:

• 2 cloves of garlic, crushed
• half small red onion, finely chopped
• 1 cup (180g) of long grain rice
• 2.25 cups (540ml) of chicken broth 
• zest and juice of a lemon
• ½ red pepper, finely chopped
• 1 small zucchini, finely chopped
• 1 cup (165g) of canned chickpeas
• salt and black pepper to season

For the salmon:

• 4 fresh salmon fillets (approx 160g/5.5oz each) - I use wild caught
• approx 24 baby plum or grape tomatoes
• 1 tablespoon of Worcestershire sauce
• ½ tablespoon of dijon mustard
• 2 tablespoons of reduced fat mayonnaise
• 1 tablespoon of chopped fresh parsley
• salt and black pepper
• low calorie spray

Instructions

For the pilaf:

1. Spray a deep frying pan with low calorie spray, add the garlic and onion and fry for a couple of minutes till lightly golden
2. Add the rice, red pepper, zucchini and chickpeas and lemon zest, lemon juice and  spray with a little more low calorie spray and fry for about 1 more minute. 
3. Add the stock, bring to a boil, then reduce heat, cover and simmer till stock is absorbed. Turn off heat but leave covered while you cook the salmon. 

For the salmon:

1. Preheat oven to 210c fan, 230c or 450f
2. Cover a baking tray with aluminium foil. Pat dry the salmon.
3. Place salmon fillets onto the tray and season with salt and black pepper
4. Add the tomatoes next to the salmon, spray over the top with some low calorie spray and carefully pierce each tomato with a sharp knife. Add the worcestershire sauce and a salt and pepper to season.
5. Bake uncovered for approx 16 minutes.
6. Add the tomatoes to a bowl and mash with a fork (remove skins)
7. Stir the mustard, mayo and chopped parsley into the tomatoes and mix together to make a sauce. Serve over the top of the Salmon fillets.
8. Serve the salmon with the rice pilaf
9. Enjoy

Notes

Please see below for full nutritional info and additional details about recipe:

• Calories - scroll down to nutritional info box
• WW Points and other Slimming or Weight Loss programs -   due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values. 

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Nutrition Information

Yield 4 Serving Size 1 SERVING
Amount Per Serving Calories 548Total Fat 18gSaturated Fat 3gTrans Fat 0gUnsaturated Fat 0gCholesterol 108mgSodium 669mgCarbohydrates 53gFiber 4gSugar 4gProtein 42g

Nutritional information and valuesetc are an estimate and is to be used for informational purposes only. Ingredients can vary greatly from brand to brand and therefore it would be impossible to give accurate information. It is always advised that you calculate by the ingredients you use.

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