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The-Foodie-Footballer-Rainbow-Roasted-Veg-topped-with-Salmon-and-Poached-Egg

Rainbow Roasted Veg topped with Salmon and Poached Egg

This rainbow roasted vegetable rice is so healthy, light and full of flavour. The combination of flavours in this dish is an absolute joy and it is packed full of healthy protein, carbs, fats, vitamins and minerals.
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Prep Time15 minutes
Total Time50 minutes
CourseDinner, Main Course
CuisineAsian
KeywordEggs, Salmon, Vegetable Rice
Servings 4 people
Calories 505kcal
Author: Marc Pugh

Ingredients
 

Rainbow roasted vegetable rice

  • 1 medium sweet potato roughly chopped
  • 1 medium white potato roughly chopped
  • 5 broccoli florets roughly chopped
  • 4 small carrots roughly chopped
  • 5 radish
  • ½ small cauliflower roughly chopped
  • 1 corn on the cob
  • ½ green chilli
  • 3 garlic cloves
  • 8 cooked green beans sliced into bitesize pieces
  • 1 cooked corn on the cob
  • drizzle of oil
  • salt and pepper to taste

Honey, soy and garlic salmon

  • 4 Salmon fillets
  • 1 tbsp soy sauce
  • 2 tbsps honey
  • 2 garlic cloves crushed
  • ½ juice of a lemon
  • pinch of salt and pepper
  • Served with
  • a poached egg topped with chilli flakes

Instructions
 

Rainbow roasted vegetable rice

  • Pre heat oven to fan 180℃
  • Line a large roasting tray with parchment paper.
  • Place the sweet potato, white potato, radish, carrots, broccoli, cauliflower, garlic and chilli into a food processor and blitz for 5-10 seconds until it reaches your desired rice texture (you will need to do this in batches as it won't all fit in the food processor)
  • Tip the vegetable rice onto the parchment paper and season with a good drizzle of oil, salt and pepper. Mix well, spread evenly and place in the oven for 30 minutes stirring half way through.
  • After the rainbow rice has been in the oven for 20 minutes you need to be placing your salmon in the oven (see salmon recipe and method below)
  • After placing the salmon in the oven, stir through the cooked corn and green beans before adding the sliced spring onion and red chilli - stir well. I then garnish it with fresh coriander and chilli flakes.

Honey, soy and garlic salmon

  • Place the salmon fillets into an ovenproof dish and season with a pinch of salt and pepper.
  • Mix the soy, honey, garlic and lemon into a small bowl before pouring over the salmon.
  • Place in the oven at fan 180℃ for 10 minutes.

Nutrition

Calories: 505kcal | Carbohydrates: 44g | Protein: 45g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 6g | Trans Fat: 0.02g | Cholesterol: 257mg | Sodium: 330mg | Potassium: 1763mg | Fiber: 7g | Sugar: 14g | Vitamin A: 16928IU | Vitamin C: 55mg | Calcium: 114mg | Iron: 4mg
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