This has become a huge hit in the Davey household for lots of reasons. Firstly because it’s outrageously tasty and satisfying, but also because it works brilliantly as a sharing dish with minimal fuss involved. Just place it in the middle of the table and allow everyone to dig in.
Ingredients
- 400g salmon fillets
- 200g bulgur wheat
- 2 red bell peppers (chopped)
- 8 cherry tomatoes (chopped)
- 3 cloves of garlic (finely chopped)
- 100g feta cheese (cubed)
- 1 vegetable stock cube
- 4tbsp olive oil
- Pinch of salt and pepper
- Juice of half a lemon
- 20g hazelnuts
- Preheat the oven to 180℃.
- Mix the stock cube with 400ml of boiling water.
- In a baking tray, add the peppers, tomatoes, garlic with olive oil, salt and pepper, then place in the oven. Roast for 15 minutes.
- Remove the tray from the oven, and pour the bulgur wheat over the vegetables. Pour the stock into the tray and mix well.
- Place the tray in the oven to roast for 5-7 minutes, then remove, stirring to ensure even absorption of stock.
- Make some space on the tray for the fish and place the salmon into it. Sprinkle the feta on top, and place the tray back in the oven for a further 5 minutes.
- After 5 minutes, remove the dish from the oven, sprinkle over the hazelnuts, then put the dish back in the oven and cook for another 5-10 minutes until the salmon is cooked through.
The science: This recipe can be used to support recovery from muscle-related injuries involving inflammation and nerve damage. It will also provide support to your bones and muscle function because it is a great source of vitamin D and vitamin B12. Omega-3 and vitamin B12 are involved in similar functions in the body. They both play a role in supporting and protecting healthy blood, nerve function and brain health.
Each portion (313g) provides:
Calories: 623kcal
Carbs: 42g
Protein: 35g
Fat: 35g
Fibre: 6g
Vitamin D: 186% RI (9.3 ug)
Vitamin B12: 180% RI (4.5 ug)
Omega-3: 142% RI (3.1 g)
