Lose Weight & Get Fit by Tom Kerridge, published by Bloomsbury (£22.00 RRP, Hardback). Photographs © Cristian Barnett. Illustrations © David Eldridge
Tom Kerridge's Punchy Cajun Salmon
Tom shares how to add some spice to your mealtimes with his tasty (and low-calorie) cajun salmon dish
- 4 skinless salmon fillets (120g each)
- 250g (1 small head) broccoli
- 1-cal sunflower oil spray
- Sea salt and freshly ground black pepper
- For the Cajun seasoning
- 1 heaped tsp ground cumin
- 1 tsp garlic granules
- ½ tsp hot smoked paprika
- ½ tsp cayenne pepper
- ½ tsp dried oregano
- ½ tsp dried thyme
- For the dirty rice
- 1 tsp olive oil
- 1 onion, finely diced
- 2 garlic cloves, sliced
- 1 red pepper, cored, deseeded and finely diced
- 1 tbsp tomato purée
- 1 tsp dried oregano
- ½ tsp dried thyme
- 200ml fresh chicken stock
- 400g tin black eye beans
- 500g cooked brown and wild rice (freshly cooked and drained or 2 pouches)
- 4 spring onions, finely sliced
- To serve
- 1 lime, cut into wedges
Preheat the oven to 200C/fan 180C/Gas 6.
For the cajun seasoning, mix the ingredients together in a small bowl with one teaspoon flaky sea salt. Pat each salmon fillet dry with kitchen paper and then sprinkle with the seasoning on all sides. Leave to marinate while you prepare the broccoli and dirty rice.
Line a baking tray with a silicone mat (or spray with oil). Cut the broccoli into bite-sized florets, season with salt and pepper and spread out on the tray. Cook on a high shelf in the oven for 12 minutes or until the broccoli is lightly charred and cooked through.
Meanwhile, for the dirty rice, heat the oil in a large sauté pan over a medium heat. When hot, add the onion and cook for four to five minutes until softened. Add the garlic and cook for two minutes, then add the red pepper and tomato purée and stir well. Add the oregano, thyme and stock and bring to a simmer.
Drain the black eye beans and add to the pan with the rice. Cook for another five minutes. Season well with salt and pepper and stir through the spring onions.
Heat a medium non-stick frying pan over a medium heat. Spray the salmon fillets a few times with oil then place in the pan. Cook for two to three minutes on each side or until lightly charred and cooked through.
Spoon the rice into four shallow bowls or containers and add the broccoli and salmon. Serve at once, with lime wedges. Or cool then seal and keep in the fridge. Eat within two days, either cold or reheated.