Coriander Tasmanian Atlantic Salmon with Lemon Pilau Rice

Coriander Tasmanian Atlantic Salmon with Lemon Pilau Rice
· 4x125gram Tasmanian Atlantic Salmon fillets
· 2 tablespoons of finely chopped fresh coriander leaves
· Teaspoon of finely grated lemon zest
· Tablespoon of light olive oil

· 2 tablespoons of light olive oil
· 1 onion, finely chopped
· Teaspoon of finely grated ginger
· 1 cup long grain rice
· 2.5 cups vegetable stock
· The juice & finely grated zest of 1 lemon
· 3 tablespoons of chopped parsley
· Salt & freshly ground black pepper

1. Pre-heat oven 160°C.
2. Mix coriander, lemon zest & olive oil & rub over Salmon.
3. Place Salmon in baking tray lined with non-stick paper.
4. Cook for 15-20 minutes until cooked through.
5. Serve Salmon fillets on top of Pilau.
6. Garnish with coriander & lemon.

1. Heat oil in saucepan & gently cook onion & ginger for 2-3 minutes.
2. Stir in rice, cook for 2-3 minutes.
3. Stir in stock & bring to boil.
4. Cover & low simmer for 10-15 minutes until stock is almost absorbed.
5. Stir in lemon zest, juice and parsley.
6. Season well with salt & pepper.

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We know we're supposed to eat two or three serves of oily fish each week, to make sure our bodies are reaping all the benefits of 'Superfoods' like Tasmanian Atlantic Salmon. But, many people think they can't afford to give the family salmon every week.

So, is it worth it? The key to this answer is portion size and value for money.

As a natural 'Superfood', Tasmanian Atlantic Salmon has proven benefits for your whole body, including your brain, heart, skin and hair . Naturally rich in Omega-3 fatty acids, low cholesterol protein, antioxidants and a range of essential vitamins and nutrients , it's an absolute must for the whole family, twice a week.

Other 'Superfoods' include broccoli, pumpkin, spinach, blueberries, tomatoes and beans.

The barrier for many people is the price they see at the market - at $30.00 per kilogram, it is easy to see it as a special occasion option. What's more important is the price per portion.

Tasmanian Atlantic Salmon is naturally very filling so you don't need much. The recommended serving size for an adult is 100 - 150 grams, and just 50 - 80 grams for children. However, most Salmon steaks/portions available are around 220 grams, with some cutlets large enough to feed an average family. Half of one of these portions/steaks is adequate for an adult serve.

So, when you shop for salmon, look to pay around $6.00 per steak or cutlet or $3.00 per serve, which compares well with any other protein choice on the market. When you consider that Tasmanian Atlantic Salmon is a 'Superfood' - one of the best foods you can eat - it is the bargain of the century!

Whether cooking for a couple or a family, there are cost effective ways to enjoy Tasmanian Atlantic Salmon and its many health benefits.

Tasmanian Atlantic Salmon for two:
Share a large fillet between two people reduce costs and ensure you don't overeat. Purchase a large fillet for around $7.00 to look after your waistline and your hip pocket.

Cooking for a family:
Look for larger portions and cutlets to share. Some cutlets are large enough to feed an entire family. Ask how large a portion is and remember that adults need around 100 - 150 grams and children just 50 - 80 grams. So to feed the family of four you'll need between 350 - 460 grams, which will cost around $14. Not bad for one of the most healthy foods in the world.

Experiment with different options:
Experiment with some recipe ideas which include Tasmanian Atlantic Salmon in pasta dishes or salads, for example. Adding the fish in with other ingredients means you only need 75-100 grams per person.