Salmon and Broccoli Wholegrain Pilaf
By OcadoLife
Published on 29 December 2022
For a meal that’ll help set you up for a sound night’s sleep, try gastroenterology doctor and MasterChef winner Saliha Mahmood Ahmed’s Salmon and Broccoli Wholegrain Pilaf. Combining sleep-promoting omega-3 with sleep-regulating magnesium, it also features complex carbohydrates – wild and wholegrain rice – that release sugar slowly into the bloodstream, helping you to sleep for longer. For an extra-soothing finish to the evening, follow it with a herbal infusion of chamomile or lavender.Time and servings
18 minsTotal time
4Servings
10 minsPrep time
8 minsCooking time
Ingredients
- 2 tbsp of extra virgin olive oil
- 0.5 red onion, finely sliced
- 2 garlic cloves, finely sliced
- 5 cm of piece of ginger, grated
- 1 red chilli, deseeded and finely chopped (optional)
- 1 tsp of mustard seeds
- 1 tsp of ground turmeric
- 200 g of tenderstem broccoli
- 2 250g packs microwave wholegrain basmati and wild rice
- 2 large ripe tomatoes, finely chopped
- 1 handful of coriander, roughly chopped
- 2 hot-smoked salmon fillets
Method
Step 1
Heat the oil in a lidded frying pan on a medium heat. Add the onion and fry for a few mins until softened and golden. Stir in the garlic, ginger, half the chilli (if using), the mustard seeds, turmeric and broccoli; fry for 1 min to release the aromas.Step 2
Add the rice with some salt and mix well. Pour half a mugful of just-boiled water into the pan, stir, put the lid on and turn down the heat to the lowest setting. Let the rice steam for 3-4 mins until all the moisture is absorbed.Step 3
For the relish, combine the tomatoes, half the coriander and the remaining red chilli (if using) in a small bowl.Step 4
Stir the remaining coriander into the rice and flake over the salmon. Divide between 4 plates and serve with the tomato relish.