31 Aug Mediterranean Stuffed Capsicums with Salmon
Fresh, seasonal produce combined with a beautiful piece of oily fish, this Mediterranean recipe is a simple yet delicious addition to your weekly meals.
In our previous blog, our dietitian recently discussed the benefits of consuming a Mediterranean diet including fish and legumes twice per week. If you missed it (READ HERE). This recipe is a great combination of both as well as the inclusion of feta cheese and olive oil. Enjoy with a glass of red wine!
Ingredients:
- 4 pieces of salmon, skin on
- 4 red capsicums, halved, deseeded
- 400g tin cannellini beans, rinsed and drained
- 2 vine-ripened tomatoes, deseeded, finely chopped
- 3 green shallots, thinly sliced
- 80g feta, crumbled
- 40g (1/4 cup) pitted kalamata olives, chopped
- ¼ cup chopped fresh continental parsley
- 2 teaspoons lemon rind
- 1 lemon, thinly sliced into circles
- 200g grape tomatoes, halved
- 100g baby rocket
- 2 teaspoons balsamic vinegar
- Extra virgin olive oil
Method:
1. Preheat the oven to 200oC/180oC fan forced. Line a baking tray with baking paper. Place the capsicums, cut side up, on the prepared tray. Roast for 10 minutes.
2. While the capsicums are roasting, fry the salmon skin down in a fry pan with a drizzle of olive oil. Once the skin is crispy, flip and fry for a further 1-2 minutes skin up. Place the salmon pieces on a lined baking tray (skin down), with slices of lemon on top.
3. Meanwhile, place the beans, chopped tomato, zucchini, green shallot, feta, olive, parsley and lemon rind in a large bowl. Toss until combined. Season with pepper.
4. Drain any liquid from the capsicums. Divide the filling among the capsicums. Bake for 15-20 minutes or until capsicums are softened and golden. Add the baking tray with salmon pieces to the oven when there is about 10 minutes remaining.
5. Place the halved tomatoes and rocket in a bowl. Add vinegar and toss to combine. Serve the stuffed capsicums and salmon with the rocket and tomato salad.
Enjoy!
Recipe adapted from: https://www.taste.com.au/recipes/mediterranean-stuffed-capsicums/dROZ9v7D?r=healthy/OOk6eUcx