Salmon and pea pilaf

Canned salmon is very versatile and super healthy, being rich in omega-3 fatty acids. Combined with rice and peas, and subtly flavoured with cardamom, this is a terrific easy-to-make main dish.

Servings Prep Time Cook Time
4servings 15minutes 40minutes
Servings Prep Time
4servings 15minutes
Cook Time
Servings: servings
Servings: servings
  1. Place the wild rice in a large pot with the bay leaf, cardamom seeds and vegetable stock. Bring to a boil, reduce the heat and cover the pan, then simmer for 15 minutes.
  2. Meanwhile, drain the salmon and reserve the liquid from the can. Remove and discard the skin and bones and flake the fish, then set it aside. Add the basmati rice and reserved salmon liquid to the wild rice with a pinch of salt. Bring back to a boil and stir once, then reduce the heat and cover the pan. Cook gently for 15 minutes.
  3. Roast the cumin seeds in a small, heavy-based frying pan for 2-3 minutes over a medium heat, shaking the pan until they give off their aroma. Tip the seeds out of the pan onto a small plate as soon as they smell aromatic.
  4. Add the peas and cumin seeds to the rice, fork them lightly into the grains, re-cover the pan and cook for a further 5 minutes. Add the salmon, leaving it on top of the rice without forking it in, cover and leave to cook gently for 5 minutes until the rice is tender and all the cooking liquid has been absorbed.
  5. Finally, add the scallions, lemon zest and cilantro and fork through. Check the seasoning and discard the bay leaf before serving. Add some lemon wedges to squeeze over the top as desired.
Recipe Notes

Variation: For a vegetarian pilaf, omit the salmon. Add a cinnamon stick with the stock. Add a 398 ml can mixed beans or chickpeas, drained and rinsed, with the peas and fork 250 grams (1⁄2 lb) shredded spinach through the rice, 5 minutes before the end of cooking. Add chopped fresh mint instead of the cilantro.

Each serving: 31.5 g protein, 8 g fat of which 2 g saturates, 78 g carbohydrate, 6 g fibre, 326 Calories