Saucy salmon

  • Preparation Time25 mins
  • Cooking Time31 mins
  • Serves4
  • DifficultyEasy
1 tbsp olive oil
4 garlic cloves, crushed
1 (425ml) tinned low-sodium diced tomatoes, juice included
1 (340ml) tin low-sodium tomato sauce
1 (200ml) jar roasted red peppers, drained, rinsed and thinly sliced
2 dried whole red chilli peppers
1 tsp ground cumin
1/2 tsp ground coriander seeds
1/2 tsp salt
1/2 tsp ground black pepper
1 large bunch Swiss chard, washed well and dried, tough center stems removed, coarsely chopped (about 8 cups)
4 (225g) skinless salmon fillets
15g chopped cilantro leaves
1) Preheat oven to 180°C/ gas mark 4.

2) Heat oil in a large saute pan over medium-low heat. Add garlic and cook until soft and golden, about one minute. Add diced tomatoes with juice, tomato sauce, red peppers, chilli peppers, cumin, coriander seeds and a quarter of a teaspoon each salt and pepper. Bring to a boil, then reduce heat to medium-low and simmer for ten minutes until sauce thickens slightly. Remove from heat, and remove chilli peppers.

3) Place Swiss chard on the bottom of a 23 by 33cm glass baking dish. Season fish fillets with remaining salt and pepper and place it on top of chard. Cover with sauce and bake, covered, until fish is just cooked and chard is wilted, about 15 minutes. Remove cover and bake an additional 5 minutes. Sprinkle with cilantro and serve.

(1 serving equals 1 fillet, 3/4 cup chard and sauce)
Calories 370; Total Fat 15 g; (Sat Fat 2 g, Mono Fat 6 g, Poly Fat 5 g) ; Protein 38 g; Carb 20 g; Fiber 4 g; Cholesterol 94 mg; Sodium 700 mg
Excellent source of: Protein, Vitamin A, Thiamin, Riboflavin, Niacin, Vitamin B6, Vitamin B12, Vitamin C, Vitamin K, Pantothenic Acid, Copper, Iron, Magnesium, Phosphorus, Potassium, Selenium
Good source of: Fiber, Folate, Manganese

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