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Salmon Tikka Parcels with Rice Salad
heartfoundation.org.au|Helpline 13 11 12

Salmon Tikka Parcels with Rice Salad

15 minutes (15 minutes)
Serves 4

Serves 4

See recipe for Serves 2 here

  • 4 x 120g boneless skinless salmon fillets
  • 2 tablespoons tikka paste
  • 250g zucchini and carrot spaghetti (see tip)
  • 2 pack (250g) steamed rice multigrain blend cups
  • 200g green beans, cut into 4cm lengths
  • 420g can no added salt chickpeas, drained
  • 1 cup coarsely chopped coriander leaves
  • 1 tablespoon mango chutney
  • 1 tablespoon lemon juice
  • 2 teaspoons olive oil
  • Lemon wedges, to serve
  1. Place 4 sheets of baking paper (30cm x 40cm) on kitchen bench.
  2. Spread salmon evenly with tikka paste.
  3. Divide zucchini and carrot spaghetti evenly over the centre of paper sheets. Place salmon on top.
  4. Lift sides of paper and fold over fish, then fold in ends of paper to form parcels. Place parcels, seam-side up, on a large baking tray. Bake in a preheated 220°C oven (fan-forced) for 15 minutes or until fish is cooked.
  5. Meanwhile, to make rice salad, microwave rice cups as directed on packet. Place beans in a heatproof bowl. Cover with boiling water, stand 2 minutes, then drain. Combine rice, beans, chickpeas, coriander, chutney, lemon juice and olive oil in a medium bowl. Toss to combine.
  6. Unwrap parcels. Transfer salmon and vegetables with rice salad and lemon wedges.

Tips

  • Zucchini and carrot spaghetti is available from the fruit and vegetable section in major supermarkets. Replace with 125g each of coarsely grated zucchini and carrot, if preferred.
  • Instead of baking in oven, parcels can be cooked on a preheated barbecue plate for 20 minutes.

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