Caper-Dill Salmon with Pearl Barley Salad
Cherry Tomatoes and Spinach
Big on taste but light on the tummy - this calorie smart dish keeps meals fresh, lively, and delicious.
Cals 697 · Prot 44 · Carbs 63 · Fat 33
Calorie Smart
30 min
Big on taste but light on the tummy - this calorie smart dish keeps meals fresh, lively, and delicious.
Cals 697 · Prot 44 · Carbs 63 · Fat 33
Calorie Smart
Ingredients
Skin-on salmon fillet
6*
350 Grams
Pearl barley
11*
120 Grams
Vegetable stock cube
15*
1 Piece
Cherry tomatoes
150 Grams
Capers
30 Grams
Garlic cloves
1 Piece
Fresh dill
15 Grams
Lemon
1 Piece
Sour cream
4*
60 Grams
Dijon mustard
13*
6 Grams
Baby spinach
60 Grams
Allergens
*6 Fish, *11 Gluten, *15 Celery, *4 Milk, *13 Mustard
Due to production methods, we cannot guarantee our products are completely free from any allergen such as
Peanuts,
Tree Nuts,
Sesame Seeds,
Milk,
Egg,
Fish,
Crustaceans,
Molluscs,
Soya,
Wheat,
Gluten,
Lupin,
Mustard,
Sulphur dioxide and
Celery.
Nutritional information
| Per Serving* | |
|---|---|
| Energy (kJ/kcal) | 2933 / 697 |
| Fats (g) | 32.6 |
| of which saturated (g) | 8.7 |
| Carbohydrates (g) | 63 |
| of which sugars (g) | 7.1 |
| Fibers (g) | 14.2 |
| Proteins (g) | 43.9 |
| Salt (g) | 5.1 |
*The nutritional information only applies to ingredients
supplied by Hello Chef. The cooking process and
additional ingredients added at home will affect
total values.
Before you start
Please wash your hands and rinse all fresh fruits and vegetables prior to cooking.
Instructions
1 Cook pearl barley
- Rinse and drain the pearl barley.
- Bring a small pot of water to boil with the stock cube.
- Add the pearl barley and boil for 20-25 min until tender but chewy.
- Remove from the heat and drain.
- Allow to cool before mixing into the salad.
Tip! Cooking barley follows the same methodology as pasta, and is cooked until tender or to your liking.
2 Prep
- Cut the cherry tomatoes in half.
- Roughly chop half the capers. Keep the other half whole.
- Peel and finely chop the garlic.
- Pick and roughly chop the dill.
- Cut the lemon into wedges.
3 Make dressing
- In a bowl, mix the sour cream and dijon mustard till smooth.
- Add the chopped capers, garlic and dill.
- Add a good squeeze of lemon juice to taste and a splash of water to loosen up.
- Mix well to combine.
- Adjust seasoning to taste with salt and pepper.
4 Fry salmon
- Portion the salmon.
- Sprinkle the salmon skin with salt.
- Heat a pan over a medium-high heat with a drizzle of oil.
- Fry the salmon, skin-side down for 3-4 min.
- Flip and cook for 3-4 min further or until cooked through.
Tip! Cook your salmon for a couple of min less for a medium finish. Keeping it slightly pink inside will ensure it doesn't dry out.
5 Mix salad
- Meanwhile, in a large bowl combine the cooled pearl barley, baby spinach, cherry tomatoes and remaining whole capers.
- Add a drizzle of olive oil and mix well.
6 Serve
- Plate the salad with salmon.
- Drizzle the caper dressing all over.
- Serve the Caper-Dill Salmon with Pearl Barley, Cherry Tomatoes, Spinach Salad.
Leave now
You're just clicks away from creating your order. Do you want to leave and go to the home page?