One Pan Salmon Green Curry


This wonderful dish brings together tender salmon fillets and vibrant veggies in a fragrant homemade green curry paste… using only one pan and a handful of supermarket-friendly ingredients!

Did you know that salmon is a superfood when it comes to supporting mental health? It’s rich in Omega 3 fatty acids which support brain function and vitamin B12, known to aid in the production of brain chemicals that influence mood*. 

I especially love the subtle heat from the chillies paired with the tang of lime and lemongrass, all mellowed by creamy coconut milk – a perfect blend of flavours that all contribute to your wellbeing.

Enjoy,

Jess x 

 

Ingredients:⁠

  • 1 cup pearl couscous, or quinoa for gluten-free⁠
  • 2 tbsp extra virgin olive oil⁠
  • 2 cloves garlic, minced⁠
  • 1 bunch broccolini, cut into thirds⁠
  • ½ cup (75g) frozen peas⁠
  • 3 spring onions, finely sliced⁠
  • 3 tbsp pumpkin seeds, toasted⁠
  • 1 lemon, zested⁠
  • 2 cups rocket⁠
  • 1 tsp chilli flakes⁠
  • 100g feta, crumbled⁠

For the dressing: ⁠

  • 2 tbsp extra virgin olive oil⁠
  • 2 tbsp white wine vinegar⁠
  • 1 tbsp Dijon mustard⁠
  • 1 tbsp honey, optional⁠

Method:⁠

Cook the pearl couscous as per the packet instructions. We like to cook ours in vegetable stock. Once cooked, remove from the heat and drizzle with a little extra virgin olive oil. Fluff the couscous with a fork to prevent the pearls from sticking together. ⁠

Whilst the couscous is cooking, heat 1 tbsp extra virgin olive oil in a non-stick fry pan over a medium-high heat. Add the garlic to the pan and sauté for 2 minutes. Add in the broccolini and frozen peas and season with sea salt and black pepper. Sauté for 5 minutes.⁠

To make the dressing, whisk together all of the ingredients in a small bowl or jar. ⁠

To serve, combine the couscous, peas, sliced spring onions, broccolini, lemon zest, pumpkin seeds and rocket in a large mixing bowl. Pour the dressing over the top and toss to combine.⁠

Serve topped with crumbled feta, if using, and a sprinkle of chilli flakes. ⁠

Serves: 3⁠

Time to cook: 20

 

References:

Li, F., Liu, X. and Zhang, D. (2016). Fish consumption and risk of depression: a meta-analysis. J Epidemiol Community Health, [online] 70(3), pp.299–304. doi:https://doi.org/10.1136/jech-2015-206278.

Verlasso. (2019). The 3 Nutrients In Salmon That Support Mental Health. [online] Available at: https://www.verlasso.com/verlasso-blog/2019/12/27/the-3-nutrients-in-salmon-that-support-mental-health [Accessed 27 Sep. 2023].



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