Miso Salmon & Aubergine Tray Bake

Served with Wholegrain Egg Rice & Sesame Seeds

Tray bakes are perfect when you want something comforting but still healthy and without all the clearing up!   Serve with wholegrain rice for extra fibre, mixed with free range egg and sprinkled with freshly chopped spring onions and toasted sesame seeds. This dish is perfect for a mid week feast!


You will need...

Equipment
1 large baking dish
1 small pan with a lid

Ingredients
4 salmon fillets
2 aubergines, halved lengthways
1 red pepper, thinly sliced
150g spring greens or kale, finely chopped
70g miso paste
3cm ginger, finely grated
2 garlic gloves, crushed
1-2 tbsp toasted sesame oil

Dressing
4-5 spring onions, thinly sliced
3 tbsp toasted sesame oil
3 tbsp soy sauce
3cm ginger, finely grated
2 garlic gloves, crushed
1 lime, zested & juiced
1 green or red chilli, finely chopped (optional)

To Serve
200g (1 cup) whole grain brown rice
1 veggie stock cube
2 free range eggs
Handful of fresh coriander, finely chopped
20g sesame seeds (toasted)


To make...

Serves 4
  1. Preheat the oven to 200/180(fan)
  2. Rinse the rice and add 450ml of boiling water to a pan, add the rice and stock cube, bring to the boil and reduce the heat low and cook for 30-35 minutes or until the water has been absorbed and the rice is tender.  While the rice is cooking...
  3. Cut the aubergines into half lengthways, then cut a criss cross pattern into each half, slice the peppers
  4. Add the spring greens or kale to the bottom of the pan, layer with the aubergines and peppers
  5. Mix the miso paste with the sesame oil, grated ginger and crushed garlic.  Rub all over the aubergine and peppers, reserving some of the mix for the salmon fillets
  6. Cook in the oven for 25 minutes
  7. Rub the rest of the mixture of the salmon fillets.  Remove the tray from the oven and place the salmon in between the aubergine slices
  8. Roast for another 15-20 minutes (depending on how big your salmon fillets are)
  9. Mix together the dressing ingredients
  10. Once the rice is cooked, crack open the eggs on a medium heat in your pan, lightly scramble with a spatula, add the rice and mix until they are both fully combined.  Turn the heat off and sprinkle with coriander.
  11. Remove the tray from the oven and drizzle with the dressing, ensuring it covers the entire tray
  12. Serve with the egg rice and a sprinkle of sesame seeds
  13. Serve immediately!

Nutritional Info
Per Serving
505g kcal | 29g fat | 6g saturates | 29g carbs | 3.8g sugars | 7g fibre | 29g protein | 2.1g salt

 HEALTHY FATS | HIGH FIBRE | HIGH PROTEIN | VITAMIN A | VITAMIN D | VITAMIN E | VITAMIN B | BIOTIN | VITAMIN C | OMEGA 3 | OMEGA 6 | POTASSIUM | CHLORIDE | CALCIUM | PHOSPHORUS | MAGNESIUM | IRON | ZINC | COPPER


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