Mediterranean Salmon with Lentils and Broccoli

Mediterranean Salmon with Lentils and Broccoli 

Valentines dinner tonight: oven roasted salmon with roasted courgettes and tomatoes, served on a bed of green lentils in a tomato, chilli and garlic sauce, with tenderstem broccoli. Hubby LOVED it! It was really tasty and only 3 syns for 0.5tbsp olive oil and 1 syn for the pouch of green lentils from Aldi. So 2 syns per person.

Ingredients:

2x boneless skinless salmon fillets
2x courgettes, split lengthways and chopped
1/2 punnet of baby plum tomatoes
1/2tsp dried oregano
1/2tsp dried basil
1tsp olive oil

1tsp crushed garlic
1/2tsp olive oil
1tsp finely chopped red chilli
2-3tbsp tomato purée
Pouch of Aldi Green Lentils
1/4 cup water
Splash balsamic vinegar
Splash lea and perrins

Tenderstem broccoli

Method:

1) preheat the oven to 170*C
2) prepare 2 sheets of foil, lined with a sheet of baking paper/greaseproof. Fold each sheet of foil and greaseproof in half (like a book) then open it back up ready to use them as parcels
3) trim the broccoli and slice the courgettes
4) fry the courgettes in a non stick pan with 1/2tsp olive oil till they start to colour
5) split the courgettes between the two parcels, add some cherry plum tomatoes
6) sprinkle on some dried oregano and dried basil to add extra flavour
7) pan fry the salmon in 1/2tsp olive oil for 1 minute per side (use a timer or it’ll overcook)
8 ) put the salmon on top of the courgettes and tomatoes
9) fold the paper and foil back down so it’s just resting on the salmon (this helps protect the salmon from overcooking but by not sealing the parcel it lets them roast rather than steam)
10) bake/roast in the oven for 15-18 minutes
11) while the parcels are baking, prep the lentils etc.
12) heat the pan again and add the last 1/2tsp olive oil, add crushed/grated garlic, finely chopped chilli and tomato purée, fry it off for a minute on a low heat.
13) add the lentils and toss in the tomato mixture, add in about 1/4 cup water from a recently boiled kettle. Add a splash of balsamic vinegar and a splash of Lea and perrins and let it cook to reduce the liquid
14) steam the broccoli in a tiered steamer for no more then 5 minutes
15) serve the lentils, encircling them with the broccoli, remove the salmon from the parcels and put on a plate for a moment while you tip the courgettes and tomatoes out of the parcels into the lentils along with any juices in there. Top with the salmon and serve.