Lean Cuisine - Fire-Roasted Salmon with Stir-fried Brown Rice

Preparation time:: 15 mins mins

Cooking time:: 30 mins mins

Serves:: 4

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Finally, the days are getting warmer - too bad heat doesn't stop us from getting hungry.

Ingredients

2 tsp canola oil
450g salmon fillet, skinned
2 tbs chopped red capsicum
2 tbs chopped celery
2 tbs thinly sliced spring onions
2 tsp chopped coriander
2 cups cooked brown rice
4 cups vegetable stock
4 bunches baby bok choy, sliced in half
½ cup pineapple sauce (see below)

Method

Heat grill and preheat oven to 175ºC. Brush 1 tsp oil on salmon and season with salt and pepper. Grill for 3 to 4 minutes per side.

Transfer fish into an ovenproof dish and bake until flesh is just opaque, about 9 minutes. Set aside and keep warm.

To make stir-fried rice, heat a frypan over medium and add remaining oil. Add capsicum, celery, 1 tbs onion and coriander to pan. Sauté until crisp-tender. Add rice to pan and stir. Add vegetable stock, season with salt and pepper to taste. Let mixture cook until all vegetable stock is absorbed into rice, stirring occasionally. Remove from heat, cover, and set aside.

Fill a medium pot with water and bring to a boil. Meanwhile, place sauce ingredients in blender and process until smooth. (Makes about 2 cups.)

Blanch baby bok choy in boiling water until just tender but still bright green, 2 to 3 minutes.

To serve, place rice mixture in the bottom of a shallow serving bowl. Place salmon atop rice. Arrange baby bok choy around salmon and drizzle sauce over dish. Garnish with remaining onion.

Notes

Per serve: 1473kJ, 36g carbs, 27g protein, 10g fat (1.5g saturated fat), 5g fibre, 253mg sodium

No rice race: This stir-fry is made with unprocessed brown rice. Processing rice so it cooks faster removes the fibre along with the hull, says John D Martin of Miraval, a US health resort. His rule of thumb: go for rice that needs to cook for 15 minutes per cup.