It’s a myth that low-calorie meals need to be bland and boring. One way to pack a meal full of flavour is to raid the spice rack, which is what Michelin-starred chef Tom Kerridge has done in this salmon recipe. As well as being delicious, it clocks in at just 552 calories per serving, but the chunky amounts of protein and fibre will ensure your stomach is as satisfied as your taste buds.
The recipe comes from Tom Kerridge’s new book Lose Weight & Get Fit, which is chock full of tasty meals and snack ideas to support a healthy, active lifestyle.
Ingredients (Serves Four)
- 4 skinless salmon fillets (120g each)
- 250g (1 small head) broccoli
- 1-cal sunflower oil spray
- Sea salt and freshly ground black pepper
For the Cajun seasoning
- 1 heaped tsp ground cumin
- 1tsp garlic granules
- ½tsp hot smoked paprika
- ½tsp cayenne pepper
- ½tsp dried oregano
- ½tsp dried thyme
- 1tsp flaky sea salt
For the dirty rice
- 1tsp olive oil
- 1 onion, finely diced
- 2 garlic cloves, sliced
- 1 red pepper, cored, deseeded and finely diced
- 1tbsp tomato purée
- 1tsp dried oregano
- ½tsp dried thyme
- 200ml fresh chicken stock
- 400g can black eye beans
- 500g cooked brown and wild rice (freshly cooked and drained or 2 pouches)
- 4 spring onions, finely sliced
To serve
- 4 spring onions, finely sliced
Method
- Preheat the oven to 200°C/Fan 180°C/Gas 6.
- For the Cajun seasoning, mix the ingredients in a small bowl. Pat each salmon fillet dry with kitchen paper and then sprinkle with the seasoning on all sides. Leave to marinate while you prepare the broccoli and dirty rice.
- Line a baking tray with a silicone mat (or spray with oil). Cut the broccoli into bite-sized florets, season with salt and pepper and spread out on the tray. Cook on a high shelf in the oven for 12 minutes or until the broccoli is lightly charred and cooked through.
- Meanwhile, for the rice, heat the oil in a large sauté pan over a medium heat. When hot, add the onion and cook for four to five minutes until softened. Add the garlic and cook for two minutes, then add the red pepper and tomato purée and stir well. Add the oregano, thyme and stock and bring to a simmer.
- Drain the black eye beans and add to the pan with the cooked rice. Cook for another five minutes. Season well with salt and pepper and stir through the spring onions.
- Heat a medium non-stick frying pan over a medium heat. Spray the salmon fillets a few times with oil then place in the pan. Cook for two to three minutes on each side or until lightly charred and cooked through.
- Spoon the rice into four shallow bowls or containers, and add the broccoli and salmon. Serve at once, with lime wedges, or cool then seal and keep in the fridge. Eat within two days, either cold or reheated.
See related
- Low-Calorie Dinner Recipe: Turkey Meatballs With Tagliatelle, Chilli And Tomato
- How To Cook Pan-Roasted Salmon
- Stop Calorie Creep And Lose Weight With This Easy-To-Remember Rule Of Thumb
Nutritional Information
Per serving: 552 calories, 41g protein, 17g fat, 55g carbohydrates, 9g fibre
Lose Weight & Get Fit (Bloomsbury Absolute, £22) is out now. Photography by Cristian Barnett
Buy Lose Weight & Get Fit on Amazon | £22 (currently reduced to £9.99)
