Zucchini and red salmon slice with stir-fried greens.
Delicious and nutritious, this warming hearty dish is a great protein and healthy fat serve, offering 31 grams and 25 grams, respectively. Its low in carbohydrates and saturated fats too. And works out to be around $3.00 per serve, so you really cant go wrong and all round winner.
Serves 6
Ingredients for slice:
- 415g red salmon, drained and flaked
- 6 eggs, whisked
- 1 Large zucchini, thinly sliced in rounds
- 2/3 cup ricotta
- 1/4 cup mozzarella cheese
- Salt and pepper for seasoning
- Sprig of dill, roughly chopped
Ingredients for greens:
- 1/2 broccoli head, cut into florets
- 100 grams snow peas, top, tailed and halved
- 100 grams fresh beans, top, tailed and halved
- 100 grams fresh baby spinach
- 2 teaspoons sesame oil
- 1 tablespoon pine nuts
- 2 tablespoons flaked almonds.
- teaspoon lemon zest
Method:
1. Preheat oven to 180 degree Celsius and prepare a 6cm deep 28cm X 18cm baking dish, with baking paper.
2. In a large bowl place salmon, eggs, zucchini, ricotta, and mozzarella cheese and mix well.
3. Spoon the mixture into the dish and level the surface. You can do this by giving the dish a good tap on the bench which fills in any air pockets. Then get a knife and spread the top out evenly.
4. Bake in oven for 40 minutes or until golden and cooked through.
5. Meanwhile, when salmon slice has 10 minutes left of cooking time prepare the stir-fry. Do this by heating the oil in a large frying pan and tossing in the greens, but not the baby spinach. Stir-fry until vibrant green and crisp then toss in pine nuts and almonds and cook until nuts are slightly golden. Remove from heat and toss in spinach leaves and lemon zest, stir gently.
6. Serve with a side salad dressed dressed with balsamic vinegar, the stir-fried greens and a slice of the zuuchin and red salmon. Enjoy.
Nutritional analysis per serve
- Energy: 364 Cals/ 1522kJ
- Protein: 31g
- Fat: 25g
- Saturated fat: 6g
- Carbohydrate: 3g
- Sugars: 3g
- Fibre: 4g
- Sodium: 194mg